You may choose to warm up by doing squat or lunges, which work
on many muscle groups, or do jogging butt kicks that emphasize the quadriceps. Other lower-
body dynamic stretches include lateral leg swings, clockwork lunges and even specific martial arts kicks and footwork like the capoeira ginga. Upper-body dynamic stretches include arm swings, standing trunk twists, quadruped trunk twists and figure-eights with a light medicine ball.