You know how important it is to warm up before working out, so really the only way that you can go wrong is to not do it at all. However, if you want to build muscle, increase your range of motion, and get yourself ready to move, perform a dynamic warm-up using these stretches.
This 5 minute warm up requires no equipment and will get your body ready to move using dynamic stretching that continuously moves from one position to another.
First, kneel with one knee bent and your foot standing on the ground in front of you. Bend your back knee and put it on the ground behind you. Start rocking your body back and forth by leaning into your front knee and creating a deep bend. Repeat this about six times before moving your front foot to a 45 degree angle and repeating the movement. Repeat this six times before moving your foot at a transverse angle and repeating six final times. Do this movement on the other side to complete the set.
From there, get on all fours and extend your right leg out to the side. Lean back into your hips until your butt is resting on your left foot, and push your hips forward until you have created a line with your body from your head to your knee. Do this 10 times per side.
Remaining on all fours, slightly lift your left knee off of the floor. Then circle your knee toward your elbow using a controlled motion. Then lift your knee up and out to the side so it is at the same height as your hips and your leg is parallel to the floor. Then move your knee backward until your leg is parallel to mat. Go back to your starting position to complete one rep. Do this ten times per side.
Still remaining on all fours, slide your left hand under your body and along the floor behind your right wrist until your shoulder is touching the floor. Then, reverse this movement and lift your right arm into the air, twisting your torso to look up toward the ceiling. Perform this movement ten times per side.
Stand up and bend your body at your waist until you're touching the ground. Walk your hands out in front of you until you're in a plank position. Move your left foot to be placed on the outside of your left hand in a lunge position. Then, touch your right elbow to the mat on the inside of your foot. Twist your torso to the left and lift your left hand into the air. Return to your original position to complete your first rep. Perform this move 10 times on each side.
While you're still standing, step out to the side with your left leg and thrust your hips back. Lower your body until your knee is bent at a 90 degree angle. Move your weight to your right leg while you pull your left knee up to the height of your hips. Go back or your original position to complete one rep. Do this ten times on each side.
Not only will this dynamic stretching activity help stretch your muscles to reduce your chances of becoming injured during your workout, the movement will actually help your muscles and your body warm up and get prepared for the workout that is about to come.
This entire progression should only take about five minutes, making it a perfect way to quickly get your body ready to take on some serious activity. Use the continuous movements to get your heart pumping and your blood flowing.
About the Author
Dave Mugavero is the owner of Custom Bodies Fitness in Irvine, California. He is extremely proud of his success as the top rated health club in Orange County. Dave has been in the fitness industry for over 24 years, and is widely considered by his peers to be a “Weight Loss Guru”. His extensive knowledge of nutrition, human physiology, personal training and weight loss techniques, and his caring commitment to each client are what make him an expert in his field. He has been a top ranked Natural Body Builder and highly sought after personal trainer and lecturer.
