Use this ultra-accessible, do-anywhere, dynamic full-body warm-up before you attack one of the workouts available here, or any workout for that matter! No equipment needed, but if you have a cardio machine, feel free to use it for the first portion.
Feel free to drop to your knees for the pushups in this warm-up, especially if you don’t have full pushups in your arsenal yet. While I generally don’t recommend doing knee-pushups, in this case - for the purpose of warming up the upper body - they can work well in this warm-up. :)
If you have a bit of extra time, you can repeat the moves in this warm up, but if you’re strapped for time, it’s better to get in one full round before you get moving in your main workout.
A quick note on warm-ups in general: As you prime your body for movement from sedentary (if you’ve been sitting/driving/working on a computer all day), you want to start with a relatively easy pace, and ramp up towards the end of the warm-up. Pay attention to how your body feels as you begin your intentional movement, and if something feels extra tight or creaky, maybe spend an extra minute or so warming up that specific area. As you progress in your consistency, you’ll get to know your body really well and will be able to tell what it needs.
Want to take the guess-work out of your fitness training? Click right here or feel free to reach out to me - I’d love to hear from you and work together on creating something amazing for you!
Quick & Dynamic Full-Body Warm-up (8-10 mins)
2 mins Run/Row/Bike/Jump Rope (steady, warm-up pace)
10 squat-to-stand flows
5/side perfect stretch
10 walkouts with pushup
5 hip circles/side (on all fours)
5/way cat/cows (standing or on all fours)
5 rounds of YTWs
After this warm-up, do a couple/few reps of the moves in your workout, slowly working up to the weight you intend to use in the main workout. You don’t want to tire yourself out, but just get the body primed for what follows. Find a great workout right here!
After your workout, cool-down, jump in an ice-bath (if it’s part of your routine), and have a great day!
