Some days you’re juggling kids, work, dinner, and trying to squeeze a run in before the chaos kicks off again. This warm-up is quick, simple, zero equipment, and you can literally do it in the lounge room while watching the kids or while you wait for your partner to get home so you can tag out and get that run in. 30 seconds each movement: 1️⃣ Squats How to do it: Feet shoulder-width, sit hips back like you’re lowering into a chair, drive through your heels to stand tall. Why: Fires up quads glu