So… what DO Belly Breathing, Peeing Dogs, and Spiderman All Have in Common…?
They are all integral parts of a full warm-up regimen, of course!
Most people avoid warming-up for the following reasons:
1. They find it boring
2. They find it too time-consuming
3. They just flat-out aren’t sure what to do.
A few months ago I wrote a comprehensive article for EliteFTS Detailing exactly what to do in your warm-up. Within the article, there is a video showing good and bad form for most of the exercises, as well as a complete write-up of exactly how to perform each exercise, progressions and regressions, common form flaws, cues, etc.
Of course it would be ideal to perform a warm-up that was tailored to your exact needs (which can be done if you own something like Assess and Correct), but if you can’t do that, this is the next best thing!
So back to those excuses above?
1. It’s boring - This warm-up routine is far from boring, and if it helps you feel better and lift more weight? Well there’s nothing boring about that!!
2. It’s too time-consuming - This entire warm-up can be done in less than 15 minutes! (and you know you spend at least that long walking on the treadmill and doing a couple of toe touches and side bend stretches trying to get “warmed-up” anyway!)
This picture could ONLY be more amazing if she was wearing a unitard.
3. You’re not sure what to do. It’s all outlined below! BOOM!
There you have it. No more excuses. Now get to warming up!
Check out the article here: You Can’t Get Jacked If You’re All Jacked Up!
Check out the video here:
What do you think of the warm-up? Love it? Hate it? Did we leave anything out? Let me know what you think below!
By Jim, October 16, 2012 at 5:01 pm
The warm-up is one aspect of training that often gets overlooked, like mobility and recovery. Those are some good choices for getting the body ready for the work ahead. Nice work!
By molly, October 18, 2012 at 7:39 pm
Thank you Jim! Glad you liked it!
By Melanie Testa, October 16, 2012 at 6:18 pm
I hope my comment comes through!
By molly, October 18, 2012 at 7:39 pm
It did Melanie!
Thanks for the help with testing it! =)
By Anne Garcia, October 18, 2012 at 9:23 am
Thank you for the article. Would this warm-up replace the typical 5-10 minute cardio warm-up that trainers usually recommend? Or should you do the cardio warm-up and then the routine in your article?
By molly, October 18, 2012 at 7:41 pm
I don’t necessarily find the cardio routine necessary to do before the warm-up. If done properly, this warm-up will give you all the benefits of traditional cardio while actually preparing you to work out. If you have the time and enjoy the cardio, it’s fine to do. If anything though, I would add some foam rolling before I did traditional cardio.
So basically, this warm-up can replace traditional cardio pre-workout, but traditional cardio pre-workout cannot replace the warm-up shown, and if you have time, I would add in 3-5 minutes of foam rolling.
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