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Step 1
Warm up. Begin with a warm up. Commit to two or three minutes of physical movement about the pace of a ballroom dance. Start slowly and allow your bloodstream to send blood to your muscles.
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Step 2
Stretch. Stretch your muscles for five minutes. Engage in static stretches while standing such as waist bends to the side, hamstring stretches, shoulder and arm stretches. Concentrate on large muscle groups. Do not pulse or bounce while stretching, but rather use a natural stretch until you feel mild tension in your muscles.
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Step 3
Exercise. Exercise by starting an aerobic workout, walking, running, bicycling or strength training. Sustain your movement for 20 minutes if you can. If not, try to keep moving for 20 minutes after one week. Typically, this portion of exercise lasts from 20 to 60 minutes.
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Step 4
Cool down. Cool down your muscles for four to five minutes to the pace of a ballroom dance. Do not stop moving suddenly when you feel tired or you have finished your workout. Your muscles are not prepared for a sudden stop, and you may experience cramps, dizziness or even fainting.
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Step 5
Stretch. Stretch your muscles for added flexibility for five minutes. For the end-of-your-routine stretches, lie on the floor and take a few moments to breathe deeply in and out. Begin to relax all of your muscles completely. You can extend your arms overhead and stretch or engage in a complete body stretch from head to toe.
