Life Strength Fitness
Stronger for Life

Level 1 Maintenance Warm Ups

Scroll Down to find and complete the correct warm up for your maintenance warm up

Level 1-Phase 1

Run in Place 20 seconds

Jumping Jacks 20 seconds

Mountain Climbers 20 seconds

Push Ups 20 reps

Sit Ups 20 reps

Pull Ups 20 reps

Squats 20 reps

Belly Breathe Inflate quickly, hold for 4 seconds, deflate quickly 20 reps

Kb Carries Grab a challenging kettlebell, walk 15 yards down and back, switch hands

Toe Towel Flex 20 reps

Sideways Ankle Rolls 20 reps each


Level 1-Phase 2

Shuttle Run Down and back 15 yards Slow, Medium, Fast

Push Up Jumps 20 reps

Bicycles 20 reps

Squat Jumps 20 reps

Pull Ups 20 reps

Belly Breathe Inflate quickly, hold for 3 seconds, deflate quickly 20 reps

Kb Carries Grab a challenging kettlebell, walk 15 yards down and back, switch hands

Front Squat Look up your 20RM Front Squat in the zen planner workout library 20 reps

Bench Press Look up your 20RM Bench Press in the zen planner workout library 20 reps

Toe Towel Flex 20 reps

Sideways Ankle Rolls 20 reps each


Level 1-Phase 3

Run 1/4 Mile

High Knees Moving Forward 15 yards

High Knees Moving Backward 15 yards

Carioca 15 yards down and back

Knee Flare Internal 16 reps each leg

Knee Flare External 16 reps each leg

High Kicks 16 reps each leg

Dynamic Calf 16 reps

3 Way Shoulder Ext 16 reps each angle

Reindeer Elbow Circles 16 reps each direction

BK Torso Twist 16 reps each way

Belly Breathe Inflate quickly, hold for 2 seconds, deflate quickly 16 reps

Kb Carries Grab a challenging kettlebell, walk 15 yards down, switch hands, walk back

Toe Towel Flex 16 reps

Sideways Ankle Rolls 16 reps each


Level 1-Phase 8

Run 1/4 Mile

Gallop Right Leg 15 yards

Gallop Left Leg 15 yards

Cherry Pickers IL 15 yards

Side Shuffle w/ Foot Drag 15 yards each leg

SFA 14 reps each foot

Lunge w/ Twist 14 reps each leg

3 Way Shoulder Ext 14 reps each angle

Arm Circles 14 reps each way

Elbow Circles 14 reps each way

Kb Carries Grab a challenging kettlebell, walk 15 yards down, switch hands, walk back