warm-up: take a speed walk for about 2 minutes or do the following exercises:
10 squats: (keep your knee right over your toe and press your butt down and back
5 side lunges on each side. come to standing position in between each side lunge
20 jumping jacks
Stretches: Hold each stretch for about 15 seconds. breathe into each stretch and relax while doing each movement.
arm stretches: keep shoulders back and down
runner's lunge: You may do it with or without the arm raised overhead.
Inner thigh stretch: Press knees to the outside using elbows. drop hips down a little more.
now press your shoulder toward the opposite knee while gently pressing your knee to the outside.
wide stride leg stretch: go to the middle first and then take a turn on each leg. the idea is to gently press your chest toward your thighs.
Downward dog - a great full body stretch!
Pigeon stretch is great for your hips and thighs:
A little more advanced version of the pigeon stretch is to lay down on that top bent knee without straining your back, just rest gently and lean forward until your chest touches your thigh.
Glute stretches: Kim and Michelle have different favorite stretches. both are fabulous for your buns before and after a leg workout.
Kim's: keep your back straight and rest one leg on the other knee while leaning forward toward your knee. keep top leg's knee facing the side.
Michelle's: bend the bottom leg and bring the top leg across the thigh. try to get the top leg's foot to rest on the ground while resting both hips evenly on the ground. lean forward pressing your chest toward the top thigh.