Time: 5 minutes

Equipment: None

Good for: Cardio, strength, flexibility, mobility

Instructions: Perform the indicated number of reps for each dynamic stretch, and go from one exercise to the next without pausing. And as an FYI, the routine in the video above and the moves below are the same. Use whichever version works best for you ATM.

1. FAST (Forward, Angle, Side, Transverse) Hip Rock

How to:

Start standing. Step to side with right leg, push hips back, and lower body until leg is bent 90 degrees. Transfer weight to left leg as you drive right knee up to hip height. Return to start. Thats 1 rep.

Do 10 reps per side.