Exercise Routines: Warm-Up, Stretching, Conditioning, and Cool Down

Vocabulary flashcards covering warm-up exercises, stretching routines, conditioning workouts, and cool-down exercises along with their benefits and target muscles.

Jumping jack

A warm-up exercise that boosts heart rate quickly, elevates body temperature, and improves coordination and brain efficiency by moving opposite limbs together. Targets calves, shoulders (deltoids), and hip opening/closing muscles (inner and outer thighs).

Hip-rotation

A warm-up exercise that loosens tight hip joints, increases lower body mobility, improves balance, and prevents lower back strain. Targets deep hip rotators, glutes, and groin muscles.

Arm circle

A warm-up exercise that increases blood flow to the shoulder joint, reduces upper body stiffness, and builds muscular endurance. Targets shoulders (deltoids and rotator cuff) and upper back.

Heel to butt

A warm-up exercise that lengthens tight thigh muscles, improves knee flexibility, and helps correct posture issues caused by prolonged sitting. Targets quadriceps (front of the thighs) and hip flexors.

Ear to Shoulder (Neck Stretch)

A stretch that improves neck flexibility and helps reduce neck tension and stiffness. Targets neck muscles and upper trapezius.

Overhead Arm Stretch

A stretch that improves shoulder and upper-body flexibility. Targets upper back and shoulders.

Cross Body Shoulder Stretch

A stretch that improves shoulder flexibility and reduces shoulder tension. Targets upper back and rear shoulders.

Rear Shoulder Stretch

A stretch that helps loosen the shoulders and upper back. Targets obliques and abdominal muscles.

Torso Twists

A stretch that improves spine mobility and rotational flexibility. Targets side abs, core and lower back muscles.

Side stretch

A stretch that increases torso, spine flexibility, and relieves side and lower back tightness. Targets side abdominal muscles( obliques) and rib muscles(intercostals).

(circular) Hip Stretch

A stretch that relieves tight hips and reduces lower back pain. Targets hip flexors (front of the hips) and glutes.

Side (to side) lunges

A stretch that improves side-to-side balance and coordination. Targets front thighs(quads), back thighs(hamstrings), glutes, and inner thighs (adductors).

Planks

A conditioning exercise that strengthens the core, improves posture, and increases overall body stability. Targets abdominals, obliques, lower back and shoulders.

Jump Squats

A conditioning exercise that improves leg strength, balance, and cardiovascular fitness. Targets quadriceps, hamstrings, glutes, and calves.

Mountain Climber

A conditioning exercise that enhances cardiovascular endurance, core stability, and coordination. Targets abdominals, obliques, shoulders, hip flexors, and legs.

Shoulder taps

A conditioning exercise that boosts shoulder stability, core strength, balance, and coordination. Targets shoulders, abdominals, chest, and triceps.

Lateral lunges

A conditioning move that helps your legs and hips stay stable and more flexible when you step side to side. It works the outer hip (gluteus medius), inner thigh, and front thigh muscles.

Russian Twist

A conditioning exercise that helps build core strength for twisting and keeping good posture. It mainly works the side abdominal muscles (obliques) and the deep core.

High knees

A conditioning exercise that gets your heart rate up and improves quick leg movement for running and agility. It focuses on the hip flexors, front thigh muscles, and calves, with your core helping you stay upright.

Standing knee to elbow

A conditioning move that improves balance and core control while giving your hips some gentle movement. It targets the side abs (obliques), the front abs, and the hip-flexing muscles.

Jog in Place

A cool-down exercise that gradually lowers exercise intensity and keeps blood circulating while helping the body transition toward a resting state. Targets quadriceps, hamstrings, calves, glutes.

Shoulder Stretch

A cool-down exercise that relieves shoulder tension and improves flexibility and range of motion around the shoulders. Targets deltoids, trapezius, upper back.

Triceps Stretch

A cool-down stretch that stretches the back of the upper arm and helps reduce muscle tightness after exercise. Targets triceps.

Quadriceps Stretch

A cool-down stretch that improves flexibility in the front of the thigh and helps release tension after activities involving the legs. Targets quadriceps (front thigh).

Overhead Stretch

A cool-down stretch that lengthens the muscles along the sides and upper body and promotes flexibility. Targets shoulders, upper back, and core.

Chest Stretch

A cool-down stretch that opens the chest, relieves upper-body tension, and improves shoulder mobility. Targets pectoralis major and minor, anterior deltoids.

Neck Stretch

A cool-down stretch that helps release tension and gently improves neck flexibility and mobility. Targets neck muscles.

Breathe In, Breathe Out

A cool-down exercise that allows the heart rate and body to return gradually toward a resting state. Targets diaphragm and respiratory muscles.