Warm Ups-Visitor Preview

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Master Page

[/et_pb_text][et_pb_divider color=”#e93947″ divider_weight=”6px” disabled_on=”on|on|off” _builder_version=”3.23.4″ height=”2px” custom_css_main_element=”width:210px; margin:0 auto; margin-bottom:0 !important;” hide_on_mobile=”on”][/et_pb_divider][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Courses” _builder_version=”3.22.7″ background_color=”#e9ebee” custom_padding=”0px|0px|0px|0px||”][et_pb_row column_structure=”1_2,1_2″ _builder_version=”3.25″ custom_padding=”88px||46px|||”][et_pb_column type=”1_2″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_video src=”https://vimeo.com/429359709″ admin_label=”warm up overview” _builder_version=”4.4.7″ box_shadow_style=”preset1″][/et_pb_video][et_pb_text _builder_version=”4.4.7″]How to Build a Warm-Up[/et_pb_text][et_pb_text _builder_version=”4.4.7″]

Warm Up Overview

Watch this at least once. 

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How to Build a Warm Up

Watch this at least once. 

[/et_pb_text][et_pb_code _builder_version=”4.4.7″]Warm-Up Overview[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Courses” _builder_version=”3.22.3″ min_height=”298px” custom_padding=”0px|0px|0px|0px||”][et_pb_row column_structure=”1_3,1_3,1_3″ module_class=” et_pb_row_fullwidth” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” width=”89%” width_tablet=”80%” width_phone=”” width_last_edited=”on|desktop” max_width=”89%” max_width_tablet=”80%” max_width_phone=”” max_width_last_edited=”on|desktop” custom_margin=”|||” custom_padding=”80px|0px|80px|0px|true|false” make_fullwidth=”on”][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”3.27.4″ header_font=”|600|||||||” header_font_size=”35px” link_option_url=”http://empowerboxingdc.com/warm-ups-strength-building/”]

Strength Building

[/et_pb_text][et_pb_blurb title=”Strength Building” url=”http://empowerboxingdc.com/warm-ups-strength-building/” url_new_window=”on” image=”https://secureservercdn.net/166.62.108.196/ezz.e3b.myftpupload.com/wp-content/uploads/2019/04/kicker-512.png” image_max_width=”25%” admin_label=”Strength” _builder_version=”3.22.7″ header_font=”|600|||||||” header_text_align=”center” link_option_url=”http://empowerboxingdc.com/warm-ups-strength-building/” link_option_url_new_window=”on”][/et_pb_blurb][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”3.27.4″ header_font=”|600|||||||” header_font_size=”35px” link_option_url=”http://empowerboxingdc.com/warm-ups-raise-heart/”]

Raise Heart

[/et_pb_text][et_pb_blurb title=”Raise Heart” url=”http://empowerboxingdc.com/warm-ups-raise-heart/” url_new_window=”on” image=”https://secureservercdn.net/166.62.108.196/ezz.e3b.myftpupload.com/wp-content/uploads/2019/04/kicker-512.png” image_max_width=”25%” admin_label=”raise heart” _builder_version=”3.22.7″ header_font=”|600|||||||” header_text_align=”center” link_option_url=”http://empowerboxingdc.com/warm-ups-raise-heart/” link_option_url_new_window=”on”][/et_pb_blurb][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”3.27.4″ header_font=”|600|||||||” header_font_size=”35px” link_option_url=”http://empowerboxingdc.com/warm-up-abs-core/”]

Abs and Core

[/et_pb_text][et_pb_blurb title=”Abs and Core” url=”http://empowerboxingdc.com/warm-up-abs-core/” url_new_window=”on” image=”https://secureservercdn.net/166.62.108.196/ezz.e3b.myftpupload.com/wp-content/uploads/2019/04/kicker-512.png” image_max_width=”25%” admin_label=”Abs and Core” _builder_version=”3.22.7″ header_font=”|600|||||||” header_text_align=”center” link_option_url=”http://empowerboxingdc.com/warm-up-abs-core/” link_option_url_new_window=”on”][/et_pb_blurb][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Courses” _builder_version=”3.22.7″ background_color=”#e9ebee” custom_padding=”0px|0px|100px|0px”][et_pb_row column_structure=”1_3,1_3,1_3″ module_class=” et_pb_row_fullwidth” _builder_version=”3.25″ background_color=”#e9ebee” background_size=”initial” background_position=”top_left” background_repeat=”repeat” width=”89%” width_tablet=”80%” width_phone=”” width_last_edited=”on|desktop” max_width=”89%” max_width_tablet=”80%” max_width_phone=”” max_width_last_edited=”on|desktop” custom_margin=”|||” custom_padding=”80px|0px|80px|0px|true|false” make_fullwidth=”on”][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”3.27.4″ header_font=”|600|||||||” header_font_size=”35px” link_option_url=”http://empowerboxingdc.com/warm-ups-limited-sparring”]

Sparring Related

[/et_pb_text][et_pb_blurb title=”Drills, Skills, and Strategies” url=”http://empowerkiahttp://empowerboxingdc.com/warm-ups-limited-sparringckboxing.com/warm-up-abs-core/” url_new_window=”on” image=”https://secureservercdn.net/166.62.108.196/ezz.e3b.myftpupload.com/wp-content/uploads/2019/04/kicker-512.png” image_max_width=”25%” admin_label=”Abs and Core” _builder_version=”3.22.7″ header_font=”|600|||||||” header_text_align=”center” link_option_url=”http://empowerboxingdc.com/warm-ups-limited-sparring” link_option_url_new_window=”on”][/et_pb_blurb][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”3.27.4″ header_font=”|600|||||||” header_font_size=”35px” link_option_url=”http://empowerboxingdc.com/warm-ups-flexibility-balance/” link_option_url_new_window=”on”]

Flexibility

[/et_pb_text][et_pb_blurb title=”Flexibility and Balance” url=”http://empowerboxingdc.com/warm-ups-flexibility-balance/” url_new_window=”on” image=”https://secureservercdn.net/166.62.108.196/ezz.e3b.myftpupload.com/wp-content/uploads/2019/04/kicker-512.png” image_max_width=”25%” admin_label=”Abs and Core” _builder_version=”3.22.7″ header_font=”|600|||||||” header_text_align=”center” link_option_url=”http://empowerboxingdc.com/warm-ups-flexibility-balance/” link_option_url_new_window=”on”][/et_pb_blurb][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”3.27.4″ header_font=”|600|||||||” header_text_align=”center” header_font_size=”35px” link_option_url=”http://empowerboxingdc.com/warm-ups-skill-based/” link_option_url_new_window=”on”]

Skill Based

[/et_pb_text][et_pb_blurb title=”Skill Based Warm Ups” url=”http://empowerboxingdc.com/warm-ups-skill-based/” url_new_window=”on” image=”https://secureservercdn.net/166.62.108.196/ezz.e3b.myftpupload.com/wp-content/uploads/2019/04/kicker-512.png” image_max_width=”25%” _builder_version=”3.22.7″ header_font=”|600|||||||” header_text_align=”center” link_option_url=”http://empowerboxingdc.com/warm-ups-skill-based/” link_option_url_new_window=”on”][/et_pb_blurb][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Courses” _builder_version=”4.4.7″ background_color=”#ffffff” custom_padding=”127px|0px|100px|0px||”][et_pb_row column_structure=”1_3,1_3,1_3″ _builder_version=”4.4.7″ width=”81%”][et_pb_column type=”1_3″ _builder_version=”4.4.7″][et_pb_text admin_label=”Sample Warm-up 1 ” _builder_version=”4.4.7″]

Sample Warm-up 1  

20-seconds with 10-second rest while you preview what’s next. Start with a quick review of the Foundation Skills.

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Raise Heart Rate

[/et_pb_text][et_pb_toggle title=”Coordination Jumping Jacks-Raise Heart Rate%22″ open_toggle_text_color=”#000000″ closed_toggle_background_color=”#e02b20″ icon_color=”#ffffff” admin_label=”Coordination Jumping Jacks” _builder_version=”4.4.7″ title_text_color=”#ffffff” title_font=”|600|||||||” title_font_size=”20px” body_text_color=”#000000″ box_shadow_style=”preset1″]Coordination Jumping Jacks-Raise Heart Rate[/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Raise Heart Rate-Core-Strength

[/et_pb_text][et_pb_toggle title=”Mountain Climbers-Raise Heart Rate-Core” open_toggle_text_color=”#000000″ closed_toggle_background_color=”#e02b20″ icon_color=”#ffffff” admin_label=”Mountain Climbers” _builder_version=”4.4.7″ title_text_color=”#ffffff” title_font=”|600|||||||” title_font_size=”20px” body_text_color=”#000000″ box_shadow_style=”preset1″]

Mountain Climbers

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Core-Abs

[/et_pb_text][et_pb_toggle title=”V-Abs” open_toggle_text_color=”#000000″ closed_toggle_background_color=”#e02b20″ icon_color=”#ffffff” admin_label=”V-Abs” _builder_version=”4.4.7″ title_text_color=”#ffffff” title_font=”|600|||||||” title_font_size=”20px” body_text_color=”#000000″ box_shadow_style=”preset1″]V-Abs[/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Skill & Balance

[/et_pb_text][et_pb_toggle title=”One-legged Front Kick” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”One-legged Front Kick” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]One-legged Front Kick[/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Skill Based

[/et_pb_text][et_pb_toggle title=”1-2 Weave Movement” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”1-2 Weave Movement” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]1-2 Weave Movement[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.4.7″][et_pb_text _builder_version=”4.4.7″]

Raise Heart Rate

[/et_pb_text][et_pb_toggle title=”Bouncing Knees-Raise Heart Rate%22″ open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”Bouncing Knees” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]https://vimeo.com/174015605[/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Raise Heart Rate-Core-Strength

[/et_pb_text][et_pb_toggle title=”Mountain Climbers Oblique” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”Mountain Climbers Oblique” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]Mountain Climbers-Oblique[/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Core-Abs

[/et_pb_text][et_pb_toggle title=”L Crunch” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”L Crunch” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]L Crunch[/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Skill & Balance

[/et_pb_text][et_pb_toggle title=”One-legged Front Kick-Back Kick” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”One-legged Front Kick-Back Kick” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]One-legged Front Kick-Back Kick[/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Skill Based

[/et_pb_text][et_pb_toggle title=”1-2-3-4 Movement Call Out” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”1-2-3-4 Movement Call Out” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]1-2-3-4 Movement Call Out[/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Raise Heart Rate-Core-Strength

[/et_pb_text][et_pb_toggle title=”Squat Leap Knee” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”Squat Leap Knee” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]Squat Leap Knee[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.4.7″][et_pb_text _builder_version=”4.4.7″]

Core-Strength

[/et_pb_text][et_pb_toggle title=”Hip Ups” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”Hip Ups” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]Hip Ups[/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Core-Strength

[/et_pb_text][et_pb_toggle title=”Crab Walk” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”Crab Walk” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]Crab Walk[/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Skill Based

[/et_pb_text][et_pb_toggle title=”1-2-3 Front Leg Round Kick (no video)” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”1-2-3 Front Leg Round Kick” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”][/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Core-Strength

[/et_pb_text][et_pb_toggle title=”Squat-Knee Across Body” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”Squat-Knee Across Body” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]Squat-Knee Across Body[/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Skill & Balance

[/et_pb_text][et_pb_toggle title=”One-legged Front Kick-Back Kick-Side Kick” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”One-legged Front Kick-Back Kick-Side Kick” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]One-legged Front Kick-Back Kick-Side Kick[/et_pb_toggle][et_pb_text _builder_version=”4.4.7″]

Flexibility

[/et_pb_text][et_pb_toggle title=”Five-part Stretch” open_toggle_text_color=”#000000″ open_toggle_background_color=”#ffffff” closed_toggle_text_color=”#ffffff” closed_toggle_background_color=”#eb1c24″ icon_color=”#e02b20″ admin_label=”Five-part stretch” _builder_version=”4.4.7″ title_font=”|600|||||||” title_font_size=”20px” box_shadow_style=”preset1″ locked=”off”]Five-part Stretch[/et_pb_toggle][/et_pb_column][/et_pb_row][/et_pb_section]