Day 1 - 21 Day Workout

Let's kickstart your week with a warm-up and some cardio to get your heart rate up and start burning some of those calories

Whether you're on the intermediate or the beginner challenge, just try your best and work hard throughout the challenge.

We'll start with a beginner warmup, it's low impact, low intensity to get you ready for exercise.

The aim of a warm-up is just to get your blood flowing, get your heart rate up, and get your muscles ready for the workout ahead.

The session starts with warming up your shoulders followed by warming up your triceps.

Next is the turn of the sides, one side first then the other.

The next exercise is to stretch the calves and the back.

Then you'll warm up the centre of your body with a simple pivot.

Getting your heart rate up, you'll go into some side steps, and add a knee-pull.

Going to go back to the top, your coordination is worked on by combining a few of the warm up moves together.

That's it, the warmup is over and you should now be ready for your workout.

To get your blood flowing, and your heart rate up, and get your muscles ready for the workout ahead, start by marching in place while moving your arms.

Every exercise will be done for 20 seconds and then repeated two times through.

Next you'll move into a simple jog so that the movement just gets a little bit bigger this time.

If you're not comfortable with jogging you should stay with the march.

The next move is to open up the hips.

The following move is taking two steps forward and shuffling back, advancing to a run forward and a run back.

The next exercise is a series of simple Jack's, out to the side, alternating sides, while getting your feet up and pumping your arms.

Next you go back to marching and repeat the series of workouts increasing the intensity to get your heart rate up.

The bigger your movements the more calories you will be burning.

Again with all of these movements it's okay if you're not ready for the advance ones, just stick with early beginner exercises.

There you have it a five-minute warmup and a five-minute cardio routine that can really get your heart rate up, and if you need more just repeat this workout two to three times to get your cardio fixed for the day.