HERITAGE WARM-UPS

Before you stretch, it helps to get your body warmed up with some movement, perhaps to some fast music. This is especially important if you are doing your exercises first thing in the morning. I like jumping jacks; you can also do jump rope, jogging, jogging in place, quick marching in place, aerobics, 3’s, etc. Anything that gets your body in motion is good here. Don’t tire yourself out but do push a little bit.

Margarets

• Start with your feet together, toes pointed forward, arms hanging at your sides. Walk your feet away from each other for 8 counts.
• Bend from your hips, trying to keep your back flat, and touch the floor for 8 counts (note: only your arms should move here; don’t let your back move up and down).
• Walk your hands away from your feet for 8 counts until you are in push-up position, with your body in a straight line, your hands in a straight line under your shoulders, and your head up.
• Do 4 push-ups, concentrating on keeping your body straight, your head up, and your stomach and back muscles firm.
• Reverse the motion: walk your hands back to your feet for 8 counts.
• Touch the floor for 8 counts.
• Walk your feet towards each other while standing up for 8 counts.
• Finish the Margaret with 12 jumping jacks.

You can do as many Margarets in a row as you feel like. Finish your warm-up exercises with walking in place, concentrating on even breathing. Think about how you feel as you finish: what’s sore? What muscles need special stretching?

All of this information was freely provided by Ariel Bennett T.C.R.G. of the Heritage Irish Stepdancers. "Please let everyone know that they are welcome to download and use the information with our blessing. If they would like to print it for widespread use or post it on a website, etc. all they need to do is write us at info@heritageirish.com and ask for permission (which we grant freely)."

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