5-minute Gentle Warm-up

This Move-For-Joy session is a great, gentle warm-up before any other Move for Joy session. It's also a great option for days you've been sitting for a long time or traveling and need to shake off the funk but don't have much time. 


Printable Workout

  • Regular calf raises
  • Turned out calf raises
  • Inverted calf raises
  • Boxer shuffle/dance it out
  • Alternating high-knee pulls
  • Side steps with row
  • Tripple step and hop
  • Squats
  • Alternating butt kickers and high knees
  • Slow side lunges 

Equipment You'll Need



Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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