Warm Up and Cool Down For a full body prep (and recovery at the end of this workout) start with these exercises before getting into your circuit work each day: Warm Up: 20-30 seconds per exercise if not otherwise stated, moving clockwise and counter clockwise. Neck circles Wrist rolls Shoulder rolls Arm circles Hip circles Leg kicks: Forward, back, and side to side for each leg. Ankle circles Jumping jacks: 1 to 3 minutes (rest as needed). Rope-less jump rope: 3 rounds of 30 seconds (rest as needed). Cool Down Repeat the warm up. Follow with a full body stretch, making sure to hold each stretch for 1 to 2 minutes. Image Source: Getty Images / PeopleImages