Whether your workout plan is a bodyweight routine, a 10 km run or a weights workout at the gym, warming up should be the first thing on the to-do list.
A great warm-up readies your body and nervous system for a hard workout; basically, you need to gradually increase your heart rate and pump enough oxygen around your body. By warming up correctly, you should improve your mobility and flexibility which will in turn improve your movement quality. Warming up also reduces injuries, which is very important if you plan on continuing your fitness regime!
I generally use dynamic stretches/warm up which I find great for a few reasons.
- It activates muscles you will use during your workout
- Improves range of motion
- I can lift heavier after this type of warm up
So let’s get started. Here are a few of my favorite bodyweight warm up exercises. These can be done at the gym or the park before that run.
Jumping Squat
- Stand up straight with your knees slightly bent, feet shoulder-width apart.
- Squat down. Keep your hips back, back straight and your head facing forward.
- Immediately jump upwards as high as you can.
- Land in the same position you started in. Immediately repeat.
Lunge and Reach
- Stand up straight with a slight bend in your knees, arms straight by your side. You are now in the starting position.
- Inhale as you step forward and lunge and reach both arms overhead. You should feel a sense of lengthening in the front of the hip, quads, and abdominals.
- Keep your torso straight and head looking forward. Hold for a second.
- Push yourself back to the starting position. Repeat this movement with your right leg alternating one after the other.
Burpee
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- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your toes on the floor in a plank position.
- From this position, jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
Walking hands
- Lightly bend the knees.
- Bend over and place the hands shoulder-width apart on the floor.
- Try to keep the back upright.
- Walk forward with your hands until you reach a straight plank position.
- Walk back again.
After my warm ups, I can feel my blood pumping, and my breathing is faster. I haven’t worn myself out before my workout, but I’ve definitely gotten my body ready to get started. Don’t be afraid to try some of these if you are in the gym or outdoors. They are worth the effort.
Stay tuned for some tips on cool-down movements that’ll stretch out muscles after a workout.
If you’ve any questions, ask below. Until next time...
Until next time…
Fiona
