10 Minute Full Body Warm Up - do this before ANY intense workout!
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- čas přidán 30. 05. 2024
- 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
Download the Body by Blogilates app: bit.ly/bodybyblogilatesapp
My outfit & yoga mat are from: www.popflexactive.com
Here is where I get all of my music! Epidemic Sound: share.epidemicsound.com/sgFTn
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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 CZcams, 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 CZcams 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. - Jak na to + styl
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You know you need to get in shape when the warmup feels like a workout XD
If the warm up is too intense, find one that is less strenuous. This is too much for me as well.
@@TheYazmanian Yeah ! A simple joints warmup and gentle dynamic stretching usually works well for me ^^
Thank you for the advice tho !
@@ankherin4360 I do the same too! Fighting!
Haha yes!
This is already a workout! XD
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. ❤️
The way you just called me out! I was nearly crying to this video when she started maneuvering like that 😂
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.
Congratulations!
congratulations!
I'm so happy for you keep working!
Many congratulations!
Congratulations!! Keep it up!
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 😅
Right?? I’m working on the beginner at present and I came over to CZcams make sure I wasn’t the only one having a hard time 😂
Oml am I so jacked that I took as warmup and I've a 20 min killer move planned 😭🤣
@@lanej.6458 I just started the beginner plan yesterday and this definitely was hard! But we just gotta keep working it :)
Agreed!!! We're feeling some burn-- not just warm-- over here, but hopefully we'll get to it being a warm-up eventually :P
i thought this was gonna be a nice relaxing warm-up.. felt like a workout in itself, i am sweating! thanks Cassey!! :P
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!
It helps to take breaks. My mentality is take as many breaks as necessary but always do all the workouts correctly and not the easy version. As time goes on you will take less and less breaks and feel great!
@@m.m5436 oh. That’s pretty smart .,.
i just started the beginners guide from blogilates and this is the workout for total body😂
Day 2 of the new Beginner’s Calendar done! Who else?
Jup! Good luck :)
meee!
Me~ (~‾▿‾)~
Mee
Me🙋🏼♀️ I can't believe this is only the warmup for some people.
It's been quite a long time since you have done one of these! Warm up's are awesome, thank you Cassey!!
You're so welcome!
@@blogilates please do some stretching videos too
@@sankaranganesan294 Relaxing stretches: czcams.com/video/qxGzVxs3D_0/video.html
(edit) Cassey did it
Total Body Stretch: czcams.com/video/kKeBjBBUQyY/video.html
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
Her: Doesn't that feel so good?😀
Me: NOP
SAME! 😂
Yeah my knees were like WHAT ARE YOU DOING OT ME
Considering giving this a try right out of bed to help wake up for the day.
Do it!!!
@@blogilates I will, but I am not sure how my head will handle the bent over poses with the congestion I have right now. But I will try it out for sure!
@@kristietemple7947 O sweetie take a short quick walk before doing this and yes be careful ha !!
@@its_k9819 I will give it a try starting tomorrow. I have a feeling this will be more of a workout then a warm up haha. But thats ok with me I need it!
That's a great Idea!
Cassey: “Are you ready to kill your workout”
Me, on the floor quivering: “noOo~~”
One good thing about lockdown for me is that it's brought me back to Blogilates. I have tried lots of other CZcams 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!
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!!
So much positivity and good vibes to you!
1st day of the January 2021 calendar! Blogilates is really getting me through this whole pandemic thing
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!
First day of Feb 2021 calendar!!! 👊🏼
Cassey: oh hey there George
George: lemme snatch socks
sooo cute, right?
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!
How was it
Thank you for not putting ads in the middle of workouts
March Calendar 2021 Day 2! 💪🏽🙌🏽✨
GIRL THIS IS ALREADY A FULL ON WORKOUT FOR ME
I usually love all your workouts Cassey, but this one was a little off-centre for me. As someone who is of average/less than average flexibility, there were a lot of things I couldn't do. In itself, this felt like a workout and not like a good way to gentle warm up my joints.
Yes I'm not that flexible
Can't touch my toes let alone floor... so yeah for a beginner calendar day 2 this was a bit disheartening. 😅
@@MariaGerasimovabreeze try pamela reif ! shes great and then when youre more flexible you can do these
I felt the same way about the day 1 abs video where it’s expected you can do roll ups/sit ups and she even talks about how much better they are than crunches. I can’t do a sit up to save my life and it made me feel really disheartened and sad for the rest of the day. Luckily I am flexible so I can do this video. But I understand how disheartening it can be! I decided to just switch out the abs video with another ab video of hers I do like, but I have to agree that the beginners videos so far don’t really feel like beginners videos. (Cassey I do love you! I actually really enjoy your videos and was super surprised by how much I enjoyed your ab isolate video because I usually hate abs. This is just me sharing my woes with the community :’))
@@MariaGerasimovabreeze girl i couldn't even do the roll-ups on beginner calendar day one!! i'm so afraid for this one tomorrow
I do this almost every day before lifting weights. And girl, your motivation always gets me in the mood to smash that workout 💪🏻
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
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 ❤
starting the january 2021 calendar!! good luck y'all we got this
god even this warm up reminded me i am out of shape but gonna keep going!! thank you cassy
Such a good warm up. Always love that one. Very useful when there’s snow on the ground outside. Now ready for the Friday arm workout.
I would love a 20 minute full body pilates video!💗
Happy new year 🎉🎉🎉 01🎁01🥂2021
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!!!
2/1/21
I thought this was a full on exercise video lol. I got 2 moves in and was like oh thats why its easy 🤣
Thank you Casey for this lil gem today
Please tell me I'm not the only one who was so excited when Sir George finally appeared in the video 😅
First the all the music was a bop! Second I like how concentrated these movements are. Sometimes the slower and more isolated movements really ground me and I appreciate them!
This is the perfect warm-up. I find myself coming back to it again and again. Thank you, Cassey!❤
Jan 1st! So excited for the 21 Day Challenge! Let's kick off the new year guys
11/2/2020
Warm up? After the first video of today calendar my heart is already beating and that was a chill warm up 😅
I'm finally doing the new beginner's calendar after completing the original one almost 6 years ago! Definitely need to get my strength back up and I'm doing the workouts every other day, but I'm glad I finally started up again!
14 FEB 2022 - calendar vid 1 of 2 ❤️🔥 today i could do all the plank twists in full plank and stay balanced - core is getting so much stronger!! L&W
Anyone else checking out what are the moves before actually doing them ??! 🔥😍
Meee and I've decided they are way too hard!
Yep😂👍. I'm not that flexible 😂
Haha true!! This warm up was a lot tougher than the usual workouts themselves🔥😅
Best session to get up from the sleep
Fantastic warm up Cassey. Thorough 10-minute work up to do before an intense exercise session. Keep rocking it on here. Carlos & Bex x
Her exercises really keep it positive, make my smile, and they have this really great vibe! Like when She had us doing squats, she said hold it a bit longer, and I did because I felt, depended on. these are really great and I love how happy everything is instead of serious like most workout warm ups. Keep going! 😃
my first attempt i made it to minute 6, just did my second time and made it the full 10 mins I'm so happy
Oh wow! I serve so spend a lot of time on my feet and legs and had to take a break twice. I look forward to when I also can get straight through. 😌
I've been watching the 5 Min Cardio warmup video almost daily so I'm SO excited to have a new quick warm up video!
Can we all just appreciate the choice of background music and how in sinc she is with it throughout the whole warm up?!!
Whew! This felt like a workout itself!
02🥰01❤️2021 happy February!!🥰🌹
I loved the warm up but even more I loved that dog
i probably need another warmup for this warmup :)
That warm up made feel like I am not ready for the bodypump class I signed up for lol😂 felt great though, I can really feel where I worked my muscles yesterday after this
It's very cold tonight. I started this in a hoodie and by the end it came off. Thanks Cassey for getting me warmed up and ready to work out.
Yesss I love your warm-ups Cassey!! They get me ready to conquer the day 😤💕
Thank you Cassey for this warm-up! I have been looking for a warm-up that doesn't include cardio as I wanted to try something new. I'm glad that I came across this video as it tested my limits so that I can make new ones. Keep up the enthusiasm and cant wait for more:)
Right in time! I was just about to start my workout today ☀️
Teehee did you have oats today?:)
Omg same
Same!!! Lol :)
@@micielo8555 were in the same boat!
@@shibaimtiaz7695 synchronicity!
I just started with your workouts to help me get back into shape and stay in shape because its super important for my job (and health).
I loved seeing your dog try to come up and say hi. Mine has been doing that but hes a 120lbs puppy and just slobbers my face, knocks me over, or sits on me. Lol
Most graceful warmup out there :)
I love how your voice radiates sunshine in someone's life.Loved this warm up..xoxo
This is one of the most effective and centering warmups you have created. Thank you
Thank you Cassey! I needed this . You have helped me so much during this crazy time and even before. Please keep doing what you are doing. You inspire me in so many ways.
Day 2 of the new Beginner's Calendar... Woohoo, I can feel how out of shape I am, but I'm hoping I'll feel more confident in 26 days! :)
Hadn’t worked out in a whole week and this was exactly what I needed!! Feeling so pumped and motivated now 💪🏼
I cant believe this is actualy a warm-up while for me is THE workout of today (using the beginners calendar) :P
Thank you so much for this new Warm Up video! I've been doing the "Apartment Friendly Warm Up" and "The Quick Cardio Warm up " videos! This one is definitely a great addition to my routine! Super important to do before every workout 💪
Growing up with blogilates since 2010ish, I love this video for my old bones. More like this please
I was totally about to skip todays calendar WO until I saw it was 20 mins long! New years though in lockdown has still left me with a slight hangover :P
I feel the same way! (except for the hangover part!😉😂)
I absolutely love the warm up. Thanks for the mood booster. Now I’m ready to workout 🏋🏽♀️
Years past and I still use this for any and every kind of workout! I'll be doing some calisthenics practice today
This warm up just took my mood from a 5 to a 12. Sooooo good! Love you Cassie!
It's my first time doing this warm up. I love that it has more static moves than dynamic moves, and I am a lazy person so these static moves are the best! Would love more warm up/cool down vids in the future. Thank you, Cassey!
3/2/21
Day 2 abs. This video.. one more to go 🤪
This is a great hip opening workout! I love using it on days I feel stiff, and I love how you come back to the same exercise at the end. I feel SUCH a difference in my plié squats after your 10 minutes!
It's about time!!! I've been wanting a warm up for so long!!! Thx Cassey!!!
After this warm up I felt so good thankyou so much!
The warm up is so important! I did my 5mins workout from PIIT28 all day long and this 10mins incorporated the moves and more, I ❤️ it! Cassey thank you and I love your ear rings ☺️
The PERFECT WARM-UP WORKOUT!! I love doing this routine pretty much every day! It wakes up my body with stretches and heats me up! Thank you so much Cassey!
Finally got back on the mat after almost an entire year. I found your calendar for beginners and thought it might be better for me to ease back into things rather than swan dive into the deep end. The keyword here being EASE, which I found none of haha. Thanks for the amazing start to some challenging beginner workouts Cassey! I look forward to never falling off my fitness journey again with you.
I absolutely love this workout, I do it first thing in the morning, before breakfast every day. At the afternoon I do the videos of the day, but it's nice to wake up and do something. Also it's really quiet and easy. Perfect!!!
Great warm up for a Monday Morning, after a fantastic weekend! Thanks Cassey
Hey Cassie! I loved doing your warm-up routine this morning :) I did this right before my morning run!!!!
Wow thank you Cassey for this! You read my mind! Always wanted a good warm up video before I did the calendar workouts and here you go! 🔥🔥
I love a good quick warmup routine for rest days before some restorative yoga! This was great Cassie thank you!!
WE LOVE YOUR CLASS!
Sep 21,still one of my favourite warm-up routine 😄.
YES omg so glad you did this I was literally getting ready to pick a Blogilates workout this morning and was going to look for a stretching/warm-up vid :)!!
YES! Another video! Thank you so much, Cassey, for your wonderful high energy videos! Legit the only thing I am using to keeping me on track while I am quarantined at home.
Jan 2021 calendar Day 1 anyone else? 😀
Me too! Good luck, you can do this! :) x
Yesssss finally another warm up video! I do the warm ups before every workout so this keep things interesting!! 💕 Thanks Cassey 👏
Amazing warm up!! I've been doing the 7-day cardio thigh challenge for 8 days now, and this warmup is just what I need to give my workout that extra boost! Thanks Cassy!! ❤️❤️
Thank you Cassie. You're the best!
This is the one video i was so looking forward to and it turned out amazing, thank you 💞
I took a week off from the calendar and came back to this kickass warm up and cardio video! Super pumped ❤️
Jan 1,just did this as my regular warmup😅.
Love you and your infectious enthusiasm!! TYSM ☺️
This is such a good warmup by adding some neck and arm circles afterwards 🌸,in winters specially.
I did this after one of your strenuous workouts. Oh that warm up felt sooo good..
Feb. 1! I reeeeally struggled through this one after the first two videos! Oh well, at least I (eventually) finished it!
struggled on the first 2 vids too! :)
Me too!! Glad to see I'm not alone
I really wasn't motivated today. This helped so much!
Finally made it through this warmup!! Her videos are so helpful and motivating 😄