Start with a warm-up to get your body prepared for any workout and conditioning. Below is a standard  warm-up or try the National Team Warm Up

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• 30 Jumping Jacks

• Swing arms from side to side, up and down 5 times each

• Roll wrists and ankles 10 times each

• Walk across floor in relevé, and then on heels

• High kicks–forwards, backwards, each leg 10 times each

• Sit in straddle, lean to right leg, middle, left leg and hold for 30 second each

• Sit on floor in pike with feet pointed, hold for 10 seconds, flex feet hold for 10 seconds

• Stretch out splits and hold each for 30 seconds

• Bridge-push through shoulders hold for 15 seconds, tuck and roll 10x