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Day 1

Do each of the exercises for 30 seconds. Repeat the sequence twice, for a total of five minutes.

Heart Rate

60% Max HR




5 minutes

These dynamic movements aim to awaken the body and mind and increase body temperature. By gradually increasing your heart rate, these exercises will supply more oxygen flow to your muscles. You can do this warm-up before each of your training sessions.

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Kinesiologist and Director of Communications at Nautilus Plus, fitness columnist and motivational trainer. Karine is the author of several books on adopting healthy lifestyle habits and the star of '30 minutes par jour pour Vivre Plus' a series of best-selling exercise DVDs.