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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

Photo by: Ben Goldstein
  1. 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

  1. Planting your feet.
  2. Driving your knees up to your chest as high as you can while pulling your arms down.
  3. Open the fingers while the arms are up and make a fist while pulling the arms down.
  4. Alternate legs.

Keeping your abdominals as well as all of your muscles nice and tight.

3Toe Touch Kicks

  1. Kick your leg straight up, standing on just one leg (again keeping the core nice and tight).
  2. The opposite hand touches the toes of the raised leg.
  3. 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

  1. Stand with your feet together, bring your arms up to shoulder height and your hands in front of your chest.
  2. Keep your chest facing forward.
  3. Hop your feet and hips to the right, letting your feet touch only momentarily before hopping your feet and hip to the left.
  4. Continue hopping back and forth as repetitions.

5Single Arm and Leg Plank Balance

  1. Start in the push-up position.
  2. At the same time, lift your opposite leg and arm off the floor and extend and hold for a second.
  3. Alternate arms and legs.

This exercise will test your core strength and balance while letting your muscles know the workout is about to begin.