10 Minute Endorphin Boosting Warm-Up

Got a tough, vigorous workout on the books for today? Have you been sitting at a desk or in the car and are starting to feel your lower back or hamstrings tighten up? It's time to get up, take a little breather, and get some active movement in to help you refocus and up your energy levels.

Today, FightCamp Trainer Aaron Swenson is going to take you through a quick, 10-minute active warm-up that you can do--no equipment other than a chair is needed! As Aaron likes to say, “wherever you’re at; wherever’s clever!”

10 Exercise Active Kickboxing Warm-Up

Perform each exercise for 40 seconds and then rest for 20 seconds between exercises.

Jab - Cross - Jab - Cross - Boxer's Bounce | 1 - 2 - 1 - 2 - Boxer’s Bounce

• Assume your boxer’s stance, active and on your toes

• Throw a quick 1 - 2 (jab - cross) punch combo, followed by another immediate 1 - 2 (jab - cross) combo

• Bounce it out, side to side, or back and forth

• Continue this punch and bounce pattern for the remainder of the 40 seconds

• Rest for 20 seconds before continuing on to the next exercise

Leg Swings

• Start facing either the back of a chair or a wall for balance

• Slowly start performing a side-to-side leg swing with right leg

• As your muscles begin to warm up, slowly swing your legs higher with each repetition, attempting to swing to hip height

  • The arc motion of the leg should work up to a 180-degree angle

• Continue for 20 seconds then switch legs and repeat

• Rest for 20 seconds before continuing on to the next exercise

Push-Up + Downward Dog

• Drop down to the ground and come into the top position of a push-up

• Slowly lower yourself down towards the ground and then push back up

• At the top of your push-up position, shift your hips and body backwards, similar to a downward-facing dog position in yoga

• Pause for a 3-4 seconds count, trying to actively stretch out your hamstrings

• Return back to the top position of the push-up position and continue the push-up and downward dog flow for the remainder of the 40 seconds

• Rest for 20 seconds before continuing on to the next exercise

Tip: If push-ups are too challenging, perform movement from the knees

ISO Side Kick (Right Leg)

• Start by grabbing the back of a chair or wall with your left hand for balance

• Carefully balance on your left leg, driving your right knee towards your chest

• Slowly perform a side kick, focusing on keeping your right foot parallel to the ground, pointing your heel, engaging your glutes and abductors

• After a full extension, retract your leg and knee back towards your chest before placing your foot back on the ground

• Continue for the remainder of the 40 seconds

• Rest for 20 seconds before continuing on to the next exercise (switching sides)

Advanced Move: For an additional challenge, hold your final rep and perform small circles for 5 seconds.

ISO Side Kick (Left Leg)

• Start by grabbing the back of the chair or wall with your right hand for balance

• Carefully balance on your right leg, driving your left knee towards your chest

• Slowly perform a side kick, focusing on keeping your left foot parallel to the ground, pointing your heel, engaging your glutes and abductors

• After a full extension, retract your leg and knee back towards your chest before placing your foot back on the ground

• Continue for the rest of the 40 seconds

• Rest for 20 seconds before continuing on to the next exercise (switching sides)

Advanced Move: For an additional challenge, hold your final rep and perform small circles for 5 seconds.

Sumo Squats

• Begin by starting in a sumo squat stance

  • Your feet should be significantly wider than shoulder-width apart with your toes pointed outwards, roughly at about a 45-degree angle

• Perform a sumo squat and hold at the bottom of the squat position for a half-second

• Drive through your heels and return to your upright, starting position

• Continue for the remainder of the 40 seconds

• On your final rep, hold your bottom squat position and perform little bunny hops for an additional 5 seconds

Key Focus: If flexibility allows, try and squat deep enough to get your thighs parallel to the floor; your knees should also “track” outwards, in line with the path your toes are pointing.

ISO Round Kick (Right Leg)

• Start by grabbing the back of the chair or wall with your left hand for balance

• Carefully balance on your left leg, plantar flexing your right toes towards the sky

• Perform right leg ISO kicks at 3 varying height levels: low, medium, and high, focusing on striking a target off towards your side

• Continue for the remainder of the 40 seconds

• Rest for 20 seconds before continuing on to the next exercise (switching sides)

For an added challenge, attempt to stay only on your left leg for the entirety of the movement, never touching your right foot onto the ground.

ISO Round Kick (Left Leg)

• Start by grabbing the back of the chair or wall with your right hand for balance

• Carefully balance on your right leg, plantar flexing your left toes towards the sky

• Perform left leg ISO kicks at 3 varying height levels: low, medium, and high, focusing on striking a target off towards your side

• Continue for the remainder of the 40 seconds

• Rest for 20 seconds before continuing on to the next exercise

For an added challenge, attempt to stay only on your right leg the entirety of the movement, never touching the left foot onto the ground.

Burpees

• Start by assuming an athletic position, on the balls of your feet, shoulder-width apart

• Squat down towards the ground, placing your hands outside of your starting stance

• Jump your feet backward, transitioning into the top position for a push-up

• Perform a push-up

• Jump your feet back up towards your hands

• Rise back to stand and keep reaching towards the ceiling, performing a small body weight, vertical jump

• Repeat these steps and continue for the remainder of the 40 seconds

• Rest for 20 seconds before continuing on to the final exercise

Mountain Climbers + Runner’s Lunge

• Drop down to the ground and assume the top position of a push-up

• Perform knee drives (mountain climbers) by driving your knee towards your chest, alternating each knee drive every repetition

• Every third repetition, pause for a 3-4 count, and hold the knee drive, placing your foot on the ground

  • The knee drive on the third rep should be outside of the nearside elbow, in a runner’s lunge stretch position

• Repeat these steps and continue for the remainder of the 40 seconds

• Rest for 20 seconds

Kickstart Your Workout

There you have it--10 minutes is all you need to get the blood flowing and for the brain to start releasing those feel-good endorphins. This routine can help you be more productive throughout the day and you’ll feel better once you’re done too! This is the perfect little pick me up to boost energy and motivation.

Now you’re ready to rock out your workout or finish off your work day! And if you’re not sure where to start, check out our boxing and kickboxing workouts, perfect for any level!