Indaba: Hello! My name is Indaba; I am an instructor at Wong People Studios here in Washington DC.

Today I will go on with you over a warm-up which consists of four major areas. First lower body - foot to waist, mid body - waist to lower chest and upper body - chest and above, and the fourth major area is the general doing the combination of three.

The warm-up will first consist of bringing the knees up running in a place using arms in opposition. This allows the body, the core temperature to raise up so they are able to get looser and also to be able to function and do other task.

Now, he is going to be working here, he will be running in a place for lower body, and he will begin.

You want to do this exercise for at least 30 seconds bringing the knees up to the waist, bringing arms in opposition, keeping the back straight, make sure you breathe slowly and you can go either fast or slow, but you want to always stay high upon the ball of the foot, bringing knees on up. Slow down slowly, slowly and then he is going to shake it out a little bit.

Next well work on the mid area.