10 Minute Warm-Up
The warm-up has become a standard routine to prime the body before a workout or strength training. Recent studies show that a dynamic warm-up is better before a workout and static stretching is better between sets. This way you are moving as you stretch, making it more effective.
You can also use these warm-up exercises during your day to get the blood flowing and keep the muscles from getting sedentary.
Benefits of Warm-Up:
- Gets the heart rate up and increase blood circulation.
- Getting the muscles warmed up and more supple.
- Increases performance.
- Improves flexibility.
- Improves body awareness.
- Boosts mental creativity.
These can be done in a light manner with 30 second intervals or 20 repetitions. keep the breathing steady while continuing to move from exercise to exercise.
1Jogging In Place
- Lift your feet an inch or two off the ground and hop from foot to foot, making sure to engage your arms.
This is just a simple jog in place to target all of the muscles at least slightly.
2High Knee Pulls
- Planting your feet.
- Driving your knees up to your chest as high as you can while pulling your arms down.
- Open the fingers while the arms are up and make a fist while pulling the arms down.
- Alternate legs.
Keeping your abdominals as well as all of your muscles nice and tight.
3Toe Touch Kicks
- Kick your leg straight up, standing on just one leg (again keeping the core nice and tight).
- The opposite hand touches the toes of the raised leg.
- Alternate legs and hands.
Your getting a little quad and hip flexor work and also warming up the ham strings or the backs of the thighs.
4Jumping Oblique Twist
- Stand with your feet together, bring your arms up to shoulder height and your hands in front of your chest.
- Keep your chest facing forward.
- Hop your feet and hips to the right, letting your feet touch only momentarily before hopping your feet and hip to the left.
- Continue hopping back and forth as repetitions.
5Single Arm and Leg Plank Balance
- Start in the push-up position.
- At the same time, lift your opposite leg and arm off the floor and extend and hold for a second.
- Alternate arms and legs.
This exercise will test your core strength and balance while letting your muscles know the workout is about to begin.