A quick flex circuit to warm up your muscles before an intense cardio workout

This is a speedy circuit for increasing mobility in your body before an intense cardio workout. Repeat the circuit once.

1. Single leg bridge

Start flat on your back, bend at the hips and knees so your feet are flat on the floor. Grab one knee with both hands, drive your hips towards the ceiling by pushing the other foot into the floor. You should feel the buttock engaging on the working leg. Lower and repeat for 20 reps.

2. The Spider-Man

Start in a push-up position, step the right foot to the outside of the right hand, attempt to lower the hips while opening the chest and shoulders. You should feel a stretch on the back and inside of the thigh. Step back to push-up position and repeat with the left leg. Do 20 reps on each side.

3. Torso rotation

Begin on all fours, place the left hand on the right shoulder, and rest your right cheek on your hand. Attempt to drive the elbow towards the ceiling while feeling a stretch through the upper back. Repeat for 20 reps.

4. The Pigeon

Start in a push-up position, then step the right foot to the inside of the left hand and lower the hips while opening the chest and shoulders. You should feel a stretch on the back, outside the thigh and outside the hip. Step back to push-up position and repeat with the left leg. Do 20 reps on each side.

Follow Third Space trainer Luke Worthington on Instagram: @lukewtraining

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