Do This Dynamic Warm-Up Before Your Next Workout
- Editors of FitBump
- Sep 17 2015
- 0 comments
Want the most out of your next workout? A dynamic warm-up wakes up muscles and preps your mind for the active work ahead. Move through these seven exercises and be ready for action in no time flat.
Toy Soldiers: Stand with feet shoulder width apart and your arms raised straight above your head. Keep your right leg straight and lift it as you bring your left hand down to touch your toe. Repeat on the other side and continue to alternate sides for 20 reps.
Leg Swings: Using a rail, the wall or the back of a bench or chair for support, swing your right leg to the front and to the back and then from side to side. Repeat with the other leg. Do 10 reps on each leg.
Inchworms with a Twist (Pictured Above, Left): Stand with your feet shoulder width apart. Roll down until your hands reach the ground and walk out on your hands to a plank position. Bring your right foot to the outside of your right hand. Lift your right arm to the sky as you turn your body to the right side. Return your right hand to the ground, bring your right foot back to the starting plank position and walk your hands back to a stand. Repeat on the left side. Do 5 reps on each side.
Arm Swings: Stand with your feet shoulder width apart and arms at your sides. Swing both arms up into a V formation and swing them back down to your sides. Swing both arms up into a goal-post formation and swing them back down to your sides. Alternate between V and goal-post for 20 reps.
Side Lunges: Stand with your feet slightly wider than shoulder width apart. Lean to the right so your right knee is bent in a lunge position and your left leg is straight. Return to the starting position and repeat on the left side. Alternate for 8 reps on each side.
Side Stretches (Pictured Above, Bottom Right): Stand with your feet slightly wider than shoulder width apart. Raise your arms above your head. Grasp your left wrist with your right hand and lean to the left until you feel a stretch. Hold for 30 seconds. Repeat on the right side.
Squats with Heel Raises (Pictured Above, Top Right): Stand with your feet slightly wider than shoulder width apart. Shift your hips back and lower down into a squat. Rise up on your toes while in the squat, lower your heels back down to the ground and press back up to the starting position. Repeat 10 times.As always, check with your health care professional before starting a new workout.