Who does not love a good sweat sesh? Especially when we have indulged in a lot of calories, we were not at all. We are all there – pushing ourselves in the gym like the end of the world tomorrow. But training, as any athlete will tell you, is not about shrinking yourself or taking less space in a room. This is the time when we let that old mentality go. Training is about benefits – the way power, power and confidence are created.

Yet how many of us really focus on increasing the power and core stability of the body? Not much, I will bet. And this is an opportunity for a lapse. Whether your goal is to build lean muscles, tighten your core, or raise your endurance, solid pre-workout conditioning is a game-changer.

Here is a seven-exercise warm-up to set your lower body on fire, attach your core, and kick your cardiovascular engine-so you are not just working, you are taking smart training.

1. Jumping jack

Old school but gold! These jacks increase your heart rate and loosen those organs. Add a clap to the flair – because cardio must have fun and sweat in equal measurements.

2. Glut Bridge

Lie down, pick up your hips, and squeeze as you are crushing a walnut between your cheeks. Glute Bridges awakens your backside and prime your core.

3. Lunge and bend

Step into a deep lime, then bend your front leg. It fires your feet, hips and abs – Plus feels like an action hero doing yoga.

4. Skater hops

Like you are skating to sleep, such as towards the side. Keep it smooth and sharp. This step increases the lateral power and balance by cheating your body in cardio mode.

5. Inch to walk out to walkout

Fold, crawl, plank, upside down. It warmly heats the core and shoulders when manufacturing functional power. This is the way your body says, “I am awake now. Let’s crush it.”

6. High knee

March or sprint on the spot. Cardio, great for hip mobility, and prove that you are faster than your excuse.

7. Bear crawl

Get down and crawl back and forth. It is fickle, humble, and brightens your core, shoulders and legs

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