When it comes to warming up, what do you do? I guess it depends on what kind of exercises you have planned. But at any rate, you want your muscles warm and your heart pumping. So, obviously, you have many options.

I like a combination of many things when it comes to warming up, and exercising as well. And usually time is a factor, so the quicker I get my heart pumping, the better.

Our move today is a half jack low squat. And the neat thing about this warm-up move is that by throwing in the squat, you are getting some toning benefits as well.

All you need for this move, is a flat surface.

Begin by standing tall, chest up, and core engaged. Holding your arms tucked into your chest, proceed to jump out with your feet, like a normal jumping jack. With this half jack, you will extend your arms toward your feet on your outward jump.

Now, immediately following your jump out, continue on in your move by bending in your knees, and squatting as low as you can. When you reach your lowest position, and can efficiently return to standing, reverse your move back up, and hop your feet inward.

Keep the flow of this move going by jumping out, squatting low, and back in. Shoot for at least 10-12 reps of this jack/squat combo, for three to five sets.

This move is great to warm up your body and prepare you for more exercises, or it’s just fine on its own. You get your cardio with the jumping and toning with all of those super low squats.

— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.