While holding three pound dumbbells, perform the following sequence to warm-up your heart, lungs, and working muscles. This sequence should take you three to five minutes to complete. You’ll slowly increase your heart rate and bring more blood to your working muscles to protect them from sudden strains.
Stand with your feet under your hips. Grasp a dumbbell in each hand with your elbows bent and hands at ear height. Jump your feet out into a wide angle as you press the dumbbells overhead, keeping them above your shoulders. Bring your feet back together as you lower the dumbbells. Jump for one minute.