10 Minute Full Body Warm Up - do this before ANY intense workout!

You guys, it is SO important to do a quick, dynamic warm up before ANY sort of workout - especially high intensity ones!!!! This full body warm up can be done before any workout, takes only 10 minutes, and will help increase your range in motion and prevent injury! Here are your warm-up exercises:

00:00 Intro
0:52 Squat Back Twist
1:23 Plie Squats w/ Arm Rotations
2:10 Squat w/ Arms Up
3:09 Triangle Twist
3:38 Hamstring Heels Up
4:45 Low Knee Drops - R
5:05 Low Knee Drops - L
5:25 Plank Walk Opener
6:23 Dancing Dog
7:15 Ankle Tap to Plank
8:09 Plank Twists
8:56 Hip Circles - R
9:23 Hip Circles - L
9:53 Inchworm
10:58 Plie Squats w/ Arm Rotations
11:09 Outro

#blogilates #pilates #fullbodyworkout #totalbodyworkout #10minuteworkout


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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey's unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She's also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.

With a wide range of free workout videos available, Cassey's channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!


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DISCLAIMER:

Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates' and oGorgeous Inc.'s negligence.

[ankherin]

You know you need to get in shape when the warmup feels like a workout XD

[lizterry]

I have struggled with chronic back pain my entire life due to an injury in high school. The doctor told me the only way I would feel better is working on my core muscles. It took 10 years of pain and a pandemic to finally take my physical health seriously. I started doing your videos in April and for the first time ever I woke up today without any pain. Your videos are hard as shit but so worth it. Thank you for having such a positive energy. You have no idea how much your videos helped me. Also sorry for everything that I said to you when I was dying from your workouts.

[kristentheactuallpc]

Cassey! Side planks are NOT a warm up for my weak noodle arms! Let me speak to your manager. Jk that would be you.
This comment is actually totally out of love- thank you so much for making these things for us. You have no clue how much you're making my 2020 better. ❤️

[vintagepomegranate]

Day 2 of the beginner workout done!!! This one was killer - I had to take a lot of breaks but I did it :) can’t believe this is a warm up for some people 😅

[KTpie]

i thought this was gonna be a nice relaxing warm-up.. felt like a workout in itself, i am sweating! thanks Cassey!! :P

[musingsofarover]

This warm up was intense for me. Definitely a workout in my books. I do not have the shoulder strength to stay in a plank like position that long, especially if I'm moving one arm a lot. I can tell it's been awhile since I did a Casey video! Need to incorporate them back into my routine!

[nicollefarias]

It's been quite a long time since you have done one of these! Warm up's are awesome, thank you Cassey!!

[jilliebeen]

Day 2 of the new Beginner’s Calendar done! Who else?

[dark-nekofear]

It's so smart starting and ending with the same move to show how much a warm up can help with the quality of your workout

[alisagalloza]

Her: Doesn't that feel so good?😀
Me: NOP

[kristietemple]

Considering giving this a try right out of bed to help wake up for the day.

[TheShhSecret]

One good thing about lockdown for me is that it's brought me back to Blogilates. I have tried lots of other YouTube workouts but I always come back to Cassey because she is so fun and so are the workouts (even if they are sometimes torture haha). This warm up always gets me in the mood for more Blogilates videos even if at the start I think I can't be bothered because her energy is so infectious!

[artworkpending...]

Cassey: “Are you ready to kill your workout”
Me, on the floor quivering: “noOo~~”

[AdrianaSasoGraves]

Day 2 of the beginner's calendar. I used to do your videos at 13/14 eating vegan and loving my health and myself. It spiraled into an ED that lasted for years, but I am back and ready to heal my body mind and spirit. I have already lost 50 lbs but wasn't focusing a lot on strength, so here's to the last 20/30 lbs and building strength!!

[micaellalavarez]

This is the first time I tried this warm up, and gosh is this still a warm-up? 😂 But it's really worth it, it makes my body wants more, so thankyou very much ❤

[hyacinth]

Words cannot describe how much I love this warmup! I love how the movements are yoga and pilates based and how every move smoothly transitions into the next, it almost feels like I’m dancing! The awkward stopping and choppy transition into the next move in most other warmups make me want to take a break or a drink of water halfway through, ultimately resulting in me giving up and not finishing the warmup. In contrast I always manage to finish this one!

Also this is just the right length and level of intensity for a warmup as in it makes me warm and less stiff and at the same time doesn’t make me too tired or out of breath so I’m still strong and motivated enough to go through with my main workout.

I always do this warmup before stretching or pole dancing!

[karenlee]

This was very difficult for me after doing the level 1 abs with great success yesterday. I'll do this one again in a month and see if I can contort into these positions easier! Thanks Cassie!

[kitchenette-dqtz]

Love this warm up. Got the blood flowing and my heart pumping. Now I am ready to tackle the rest of todays workout and my day. Thank you Cassey!!!

[emily_b_hedin]

I do this almost every day before lifting weights. And girl, your motivation always gets me in the mood to smash that workout 💪🏻

[Monika-mbjh]

This warm up felt heavenly.. ☁️ after working 12-14 hour shifts as a nurse and just anxiety in general there was a lot of tension. I was feeling really tired today and in a rut. And this helped me reconnect with my body and calm me 😌 love you Cassey