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BEFORE
Lateral Leg SwingStand with feet hip-width apart, palms on a wall at chest height.
Up Up UpRun in place with high knees for 30 seconds.
Then run in place, kicking heels to butt, for 30 seconds.
Hold for 15 seconds; switch sides.
Hip FlexerStand with feet together, right leg crossed over left.
Bend forward at hips, letting arms hang.
Hold for 15 seconds; switch sides.
Andia Winslow,Winslow Way Conditioning
CaterpillarStand with feet hip-width apart.
Bend at hips and walk hands out into a plank; pause.
Pause; quickly return to start.
Repeat with right leg for 1 rep. Do 15 reps.
Figure FourStand with feet shoulder-width apart.
Cross right ankle over left knee and bend knees; press on right knee.
Hold for 15 seconds; switch sides.
FroggerStand with feet shoulder-width apart.
Turn toes out and squat; open knees with elbows.
Hold for 15 seconds.
Lisa Niren,Peloton Indoor Cycling
Lunge ReachStand with feet hip-width apart.
Step right foot back into lunge position as you extend straightened arms overhead.
Return to start for 1 rep. Do 8 reps; switch sides.
RotatorStand with feet shoulder-width apart.
Extend arms out to sides at shoulder height.
Twist torso left, then right, for 1 rep. Do 8 reps.
Seated VSit on floor, legs straight and extended in a V. Exhale and lower chest to right leg.
Hold for 20 seconds, then switch sides.
Open UpStand with feet shoulder-width apart.
Keep arms straight as you raise them out to sides at shoulder height, palms up.
Pull arms back; hold for 20 seconds.
Chan Gannaway,Orangetheory Fitness
Above: Sports bra, Monreal London, $238;Carbon38.com.
Pants, $110;OlympiaActivewear.com.
Sneakers, Under Armour, $100;UA.com.
Photo Credit: Beau Grealy
