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3 Reasons Why Warming Up Before Your Workout Matters (With Examples)
August 9, 2021

3 Reasons Why Warming Up Before Your Workout Matters (With Examples)

We’ve all been guilty of jumping right into our workout without getting a proper warm-up in. Maybe you’re strapped for time and want to maximize your session in the gym, but to best ensure you’re able to give it 100% it’s ideal to prep your body first. Follow this easy and efficient warm-up to make sure you get the most out of your workout and avoid injury at the same time!

WHY WARMING UP MATTERS

It’s not just the bulk of the workout that counts. Prepping your body for movement ensures that your body can perform its best. With a warmup, you’ll increase your performance, prevent injuries, and bounce back quicker after a hard workout.

AVOID INJURY

When your muscles are warm, your chances for injury greatly decrease. As you warm up, you loosen up your joints and muscles making it less likely that they’ll tear or strain. A nice pre-workout stretch prepares your body for the activity you’re about to perform.

INCREASE BLOOD FLOW AND OXYGEN TO YOUR MUSCLES

When you warm up, even just for 10 minutes, your blood flow and oxygen levels increase. Both are essential for muscle function and being able to operate at peak performance.

MENTAL PREPARATION

It’s not all physical! Getting a warm up in will help your brain focus on the workout you’re about to perform. This laser focus will carry over to your workout and help you stay in the zone during your entire sweat.

YOUR TURN

Ready to get moving? Try these dynamic upper and lower body warm up routines before your next workout!

UPPER BODY WARM-UP

SIDE KNEE DROPS

Start from a standing position and lunge forward keeping your chest up and spine neutral. Hinging at the hip, bend forward bringing your elbow to the ground on the inside of your knee. Whatever leg you have in front should match what elbow you’re bringing down. Repeat on both sides.

Target Areas: Core, Hips, Lower Back

UPWARD DOG TO DOWNWARD DOG

Start in a tabletop position with your hands right under your shoulders. Press your hips up and back, straightening your legs. Pedal your feet out to feel the stretch in your hamstrings. Make sure you’re looking towards your feet to avoid any strain in the neck! Rock forward to a plank position then drop your hips to the ground and look toward the ceiling to stretch your core. Repeat on both sides.

Target Areas: Core, Shoulders, Hamstrings, Calves

CAT/COW

Start in a tabletop position with a nice flat back. Take a big inhale as you round your back, looking down at your thighs and pressing your hands into the floor. On your exhale, press your belly down to the floor and arch your back.Repeat on both sides.

Target Areas: Shoulders, Core, Lower Back

ARM CIRCLES

Take large sweeping circles with your arms and slowly start to make the circles smaller every few rounds. Reverse.

Target Areas: Shoulders, Arms

BANDED PULL-OVERS

With a long resistance band, stand with your feet shoulder-distance apart. Take the band and pull downward. Pull it downward in front of your chest to your legs and then up to your head to wake your shoulders up. Repeat on both sides.

Target Areas: Shoulders

BANDED EXTERNAL ROTATION

Take that same resistance band and hold it in front of you, your arms bent at 90 degrees with your elbows to the sides of your body. Keeping your elbows in place, pull the band out to the side, engaging your shoulders to make the movement happen. Repeat on both sides.

Target Areas: Shoulders, Chest, Upper Back

PUSH UP

From a plank position on your knees or toes, take a few pushups to warm the chest and arms up. Make sure your hands are right under your shoulders and keep your core tight.

Target Areas: Chest, Arms, Core

LOWER BODY WARM-UP

WALKING KNEE GRABS

In a walking motion, grab your shin and pull your knee up to your chest with both hands. Hold for about 10 seconds. Repeat on both sides.

Target Areas: Hamstrings, Knees

WALKING ANKLE CROSS

In a walking motion, bring your right leg across your left in a figure 4. Give a little tug on your foot to stretch the ankle out. Alternate legs as you walk forward.

Target Areas: Ankles, Quads, Knees

WALKING QUAD STRETCH WITH ANKLE

In a walking motion, grab your ankle or foot with the same hand and bring it towards your booty. Reach the other hand up towards the sky. Hold for about 10 seconds before switching to the other side. Repeat on both sides.

Target Areas: Quads, Knees

WALKING LUNGE WITH A TWIST

Take a large step forward finding a strong lunge, making sure your front knee and ankle are in line and your back knee bent and in line with the hip. Twist your upper body towards the leg that is in front. Repeat on both sides.

Target Areas: Quads, Hamstrings, Core

FIRE HYDRANT

Find a tabletop position making sure your hands are right under your shoulders and your knees are right under your hips. Keeping your knee bent, lift your leg directly to the side, feeling your glute engage. Be sure to keep your hips level and your knee and ankle in line as you lift. Pretend your leg is resting on a tabletop to keep it straight. Lower and repeat on both sides.

Target Areas: Glutes, Hips, Shoulders, Core