Here’s how to best structure the warm-up exercises you choose before your next workout
1. Pick 1 of each of the following Body Weight exercises (total of 4)
NOTE: Avoid choosing a warm-up exercise that will be part of your "Main" exercise.
Lower body
‘Core focused’
Upper body push
Upper body pull
2. Put these exercises together into circuit (repeat 2x)
Keep the circuit at a low to medium intensity – we’re just trying to get warmed up and get ourselves ready for the workout to come, not trying wear to ourselves out.
- Perform 8 to 10 repetitions
- 20 sec rest between each exercise
The only reason you would include static stretching in your warm-up is if you have specific problem areas that you need to address; for example, if you have very tight hip flexors, foam rolling and/or static stretching them for the workout would be helpful to improve quality of movement. That being said, you want to save the majority of static stretching for after you’re done with your work out.
- If you went to the doctor 20 years ago and you were prescribed a medication, it would’ve worked fine – but, today, you could likely get a medication or remedy that was more effective.
- In the same way, workout methods people used 20 years ago do still work; we just have better and smarter ways to do things today. And a dynamic warm-up/movement prep session is a better and smarter way to structure your warm up exercises before your workout than light cardio and static stretching.
Incorporate the concepts discussed in this article into your routine today for a more efficient and more effective warm up before your next workout!
Keywords: warmup, blood flow, conditioning, basic