Fitness expert Jay Blahnik's routine starts with aerobic exercise, which burns calories and strengthens your heart. Do the cardio routine below, then move on to the dynamic stretches. Do this workout two or three days a week, waiting at least a day between sessions. On days when you're doing other exercise, stretch after your warm-up and at the end of your routine.

Warm Up: 3 minutes
Perform an aerobic activity at a low intensity to slowly raise your heart rate. You should begin to feel warm.

Any aerobic activity will suit, such as walking, jogging, jumping rope, or using an elliptical trainer or fitness video.

Pump It Up: 15 minutes
Increase your intensity so you feel challenged but comfortable. For a few minutes, try to raise your heart rate even more to increase the calorie burn.

Cooldown: 2 minutes
Slow your pace to reduce your intensity so you're breathing at an easy rate.

Dynamic Stretches
The following stretches are organized by body area; a calming "breather" breaks them up. Repeat each move 10 to 12 times in a slow, continuous flow (each repetition should take two to four seconds, and each total stretch should take 20 seconds to one minute).

Unlike jerky ballistic stretches, the dynamic ones in this workout are slow, smooth, and controlled. Make sure you're doing them right—and stay safe—with these tips.

·Relax and breathe throughout each move. When we work on stretching, we're really telling our body to relax, Blahnik says.

·Move in a fluid motion, without bouncing—think of a ballerina slowly doing exercises at the bar. During each stretch you should feel a gentle pull—never pain.

·With each repetition, broaden the movement, going slightly farther. That will deepen the stretches and help you work harder.

Chest Expansion
Upper body: Stretches chest and strengthens back
Stand with feet hip-width apart. Bring your arms up to shoulder height, and place each hand on your head behind your ears. Squeeze your shoulder blades together, then gently pull the elbows back, feeling a stretch in your chest (A). Next, bring the elbows forward as far as it's comfortable (B).

Clasp and Round
Upper body: Stretches middle back and strengthens chest
Slowly round your arms in front of you as if you were hugging a large beach ball against your chest. Reach hands together and clasp them, locking fingers. As you do this, drop the chin toward the chest. Complete the stretch by unlocking hands and extending arms out to sides at shoulder height.

BREATHER

Chest Lift
Stretches chest and abdominals, and strengthens lower back
Standing, place each palm against your lower back. Squeeze the back muscles, and lift the chest and ribs.