Warm-Up with Mariah Spears

This hip-hop warm-up starts with cardio: jumping jacks, high knees and a jump rope. Then isolations, one body part at a time, moving the head, chest, ribs and hips.

Next come wave drills, from slow to fast, followed by stretches and push-ups. Rocks bring in the groove. Freestyle drills play with low and high, fast and slow, hard and soft.

Duck walks, frog jumps and caterpillars end the warm-up, working the legs and getting you low.

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