Do these exercises before your workout to increase the core temperature and prevent injuries.

Posture Guideline: Stand tall, keep your feet shoulder width apart, keep your spine straight, shoulder down, chest up, chin up and keep your gaze in front.

1. Ankle Rotation (clockwise and anticlockwise) – Raise your right leg, and rotate your ankles. 6 times clockwise, and 6 times anti clockwise. Do this movement, on both sides.
2. March – 10 counts.
3. Knee up – Bringing your knee to the front, catch hold of your knee with both palms, pull it up till your chest, and hold it for 3 counts. Repeat thrice. Do this movement on both sides.
4. Ham curl – Bend your knee, catch hold of your toe, give it a slight press to bring your heel to the hip, and hold for 3 counts. Do it on both sides, repeat the movement three times, on both sides.
5. Hip rotation – Lift your foot up. Bend your right knee in front, keep it at a 90 degree. Stabilize yourself, and rotate at the hip. 3 times in the outward direction, and 3 times inward. Do the same thing on the other side.
6. Lunges – Take a step forward, Keep your front and back knee at a 90 degree, come down and up, pulsing 4 times, on each side.
7. Shoulder rolls – Roll your shoulder, 3 times in one direction, and 3 times in reverse direction.
8. Shoulder shrugs – Bring your shoulder close to your ear, and bring it back. Do this 3 times.
9. Arm raises mixed with heel raises – Raise both your arms and also raise your heel, and bring it down. Do this 4 times.
10. Arm Rotation – Keeping your arm straight, rotate it in one direction, 3 times. And then do the same movement in the reverse direction 3 times.
11. Twisting the upper torso – Lift your arms sideways. Keep your palm in line with the shoulder, twist your torso from one side to the other. Do this 4 times.
12. Glance sideways – Look from one side to the other, Do this 3 times.
13. Look up and down – Do this 3 times.