The fundamental goal of a warm-up is to prepare your body for the more intense exercise that lies ahead.
A warm up generally consists of an assortment of dynamic stretches, movements, mobility drills and occasionally an activity that will increase your heart rate (jogging, biking, jumping rope, etc).
Benefits of Warming Up
- Increased flexibility. Being more flexible can make it easier to move and exercise correctly.
- Lower risk of injury. Warming up your muscles can help them relax which, in turn, can lead to less injury.
- Increased blood flow and oxygen. Having more blood flow helps your muscles get the nourishment they need before launching into more intense work.
- Improved performance. Studies show that warmed up muscles can help you work out more effectively.
- Better range of motion. Having greater range of motion can help you move your joints more fully.
- Less muscle tension and pain. Muscles that are warm and relaxed may help you move more easily and with less pain or stiffness.
(Article Source: Healthline)
Warm ups do not need to be long.
Keep it brief, focused and rich with movement.
10-15 minutes is a nice amount of time to work through a total body warm up.
If you are pressed for time, EXPRESS warm-ups can be used.
5 minutes of light jogging, biking, jumping rope or lower intensity bodyweight exercise can serve to increase heart rate and core temperature enough to transition into vigorous exercise.
NOTE: Express style warm ups are not my #1 choice, but being practical when TIME is limited can be a nice option.
Again, remember that time is a big limitation for people to stick to fitness. If trimming a few minutes off the warm up is what get’s the workout in for the day, DO IT!
Otherwise, opt for a complete warm up prior to most workouts.
Use the Warm Up to Make Progress
People often overlook the value of the warm up period.
They’ll skip warm ups or lazily go through the motions.
I encourage you to use warm up time to make progress toward fitness goals.
Warm ups should challenge your mind and body.
Balance, stability, mobility, coordination, flexibility, etc.
The stretches, dynamic movements, mobility exercises and other drills will contribute to improving your overall fitness.
You’re preparing your body (muscles, heart and mind) for more intense physical work ahead, but you can also use the warm up period to
Barefoot Warm Up
No shoes during the warm up, please.
Especially if you’re at home. Go barefoot, I demand it! 😉
If you’re performing these workouts in a public gym, check with the staff if you can train barefoot.
A lot of public gyms have policies against this.
If barefoot is not an option, try your best to warm up in socks only.
Foot performance is CRUCIAL.
The feet are one of, it not THEE most overlooked part of the body in fitness.
Yet, we desperately need our feet healthy, resilient and capable of performing for life.
Going barefoot during warm ups and workouts allows us an opportunity to stress and strengthen the feet, just as we do with other body parts.
If possible, I want you to participate in this course WITHOUT shoes.
Too Sore to Workout? Warm Up…
If your body is sore from a previous workout, work your way through a warm up.
Sooooooooo many times I’ve felt brutal soreness from one workout going into the next, that was dramatically reduced by a warm up using full range of motion exercises.
Once you get the blood flow, joints moving and muscles re-engaged into lower intensity exercises, you’ll be surprised by how different your body feels and the shift in your mindset.
Almost any new exercise stimulus is going to create soreness, known as DOMS.
DOMS = delayed onset muscle soreness.
If you push yourself hard in a workout on Monday using new exercises/movements, you’re highly likely to experience soreness on Tuesday and Wednesday.
Soreness is part of fitness, and physical activity in general.
The quality of a workout should NEVER be judged based on how sore you are the next day.
People love to chase soreness and relate it to “getting a good workout”.
Fitness is a long-game. We want to deliver a good stimulus from each workout to create positive changes, but do our best to avoid sidelining you from wanting to move in the days after.
Soreness is mainly an indication you did something NEW, nothing else. The result is sore muscles.
Gross but true… if you’ve had the flu and spent some time puking, you likely felt soreness in your stomach muscles (and elsewhere). Does that mean you had a good workout? 😉
Warm Up Exercise Instruction
- Sumo Squat to Stand
- Elbow to Instep
- High Knee Cradle
- High Knee Pull
- Quad Stretch
- Single Leg Deadlift w/ Reach
- High Knee Cradle + High Knee Pull + Quad Stretch + Single Leg Deadlift w/ Reach
- Lateral (side) Plank
- Prone (front) Plank
Home Bodyweight Fitness 