Recommended Warm-Up

A no-equipment warm-up for this MultiAdam session. Complete the sequence twice at a moderate pace.

Warm-Up Sequence

1. Brisk walk or easy jog — 60 seconds
2. Jumping Jacks — 20 reps
3. Front Jumping Jacks — 20 reps
4. High Knees — 20 reps
5. Reverse Lunges — 10 each leg
6. Inchworm — 5 reps

Rounds & Rest

2 rounds. Rest only a few breaths between movements and about 30–45 seconds between rounds. Then move directly into Part 1.

Coaching Tips

• Warm up; do not fatigue yourself.
• Keep landings soft and controlled.
• Maintain steady breathing and clean movement quality.