We all want to get the most out of our workout.
When we decide to do that, it truly should start with the warm-up. This is a great time to focus intently on weaknesses, stretch tight muscles, and get blood pumping into our muscles (getting them “warmed up,” so to speak).
I start all of my clients out with a dynamic warm-up. Very rarely will I have someone walk for 5 minutes. It’s so much more effective to get them moving, stretching, and working on weaknesses all at the same time.
I encourage you to try a dynamic warm-up for yourself. Follow along with the video below, then proceed with your workout as normal. You’ll feel quite a difference!
Common exercises I use for warm-up include the Bird Dog, 2-leg Hip Extension, and Jumping Jacks. We cycle through those three exercises two times without rest, doing either 10 repetitions or 30 seconds of each.
I love the Bird Dog because it attacks one of the weakest muscles in the body: the gluteus maximus (your butt). It also stretches the entire body, activates the core, and engages the nerves necessary for balance and coordination.
The 2-leg Hip Extension further activates and engages the muscles of your gluteus maximus as well as the lower back and hamstrings (back of your legs), although the main “squeeze” should be in the butt and not the other two places.
Jumping jacks increase your heart rate and dynamically stretch the sides and inner thighs (not a whole lot, but enough). This is a great exercise to do any time of the day, no equipment or workout clothes necessary.
APR
