Is is just me or can you smell the weekend too?
Today I have a warm up to share with you guys! This kind of warm up can really be done before any type of exercise, but if you’re going for a run, or a lower body weight training day; this may just be the warm up for you!
Plus, at the bottom of the post, there’s a pretty sweet list of workouts that can be done following your warm up, so you can pick and choose which workout or workouts you like best!
It is important to warm up your muscles before any type of exercise to ease your muscles into the pressure you’re about to put them through. As you warm up your muscles, you’re helping your muscles to be able to respond to your workout better.
Warming up the muscles is also a good way to help prevent injury and improve performance. As you begin to warm up, your blood flow increases, which causes an increase in muscle temperature. With this increase in temperature, it creates the hemoglobin in your blood to release oxygen which makes it readily available for your workout. Ultimately, this means better performance and endurance.
Studies have also shown that the increase in muscle temperature can help prevent injury because muscle tears/strains are less likely to happen while the muscles are warm. With your muscles being warm, it will also help them respond faster during contraction. Plus, when you’re ready to cool down, you can get right into some really good, deep stretches as your muscles are ready for it!
Warming up before your workout not only get’s your body ready for your workout, but it mentally prepares you as well. During this warm up time you’re able to clear you mind of thoughts and prepare yourself for what you’re about to do.
A warm up can consist of many different exercises or done in many different ways. Depending on the muscles that you’re working, your warm up could change daily. You could perform exercises for 60 minutes each (like this warm up routine) or use an interval timer and do quick 20 – 30 seconds bursts of exercises, or if you’re weight training you could even being with a quick warm up set before beginning every exercise.
Either way, before any and every workout, aim to take a few minutes to warm up the muscles. It doesn’t take up a lot of time, and in the long run, you’ll only be thankful that you did.
Set your timer for 5, 60 second rounds.
Complete the following warm up exercises, each for 60 seconds.
ISOLATED LATERAL LUNGES
+ stand in your regular stance and walk on the spot, raising your knees high into the air
+ swing your arms like you don’t care!
+ jump softly up into the air; not jumping too high to prevent a hard impact while landing
+ engage your core and keep your back straight
+ begin in a wide stance, lean your body towards the left, as you bend your opposite knee, raising your foot towards your butt
+ continue to alternate sides slowly
+ begin standing in a wide stance
+ bend your knee and lean your body towards the right side, pushing your hips back, until you reach a 90 degree bend in the knee (depending on your flexibility)
+ use your thighs and glutes to push yourself back into the standing position, immediately lunging towards the opposite side
+ remember to keep both feet isolated
+ in a close stance, bend your knees and bring your arms in front of your body (hands in front of the knees)
+ take a small jump into the air, landing in a big, wide stance
+ again jump, and land in the close stance; continue
This warm up will really get the blood flowing within your lower body. As promised, here’s a list of a few good workouts that you can do following this warm up: