Sep 6 2011
Today I want to show you how to do a dynamic warm up in the privacy of your own home, or gym, on your own, with no equipment. You can even take this dynamic warm up outside and do it before you go for a run.
All the new research shows that you want to do a proper dynamic warm up before working out. Dynamic means moving through the stretch. Old research said that you want to hold a stretch static before working out, but that is not the case anymore. Now experts believe that might actually cause injury. What this means is that you don’t want to be the person who holds a hamstring stretch right before jumping rope as your warm up.
Make sure to perform dynamic stretching with proper form and a controlled range of motion.
Dynamic doesn’t mean bouncing, jumping, or holding a deep stretch. It means moving throughout.
Here’s the total body dynamic warm up I show in this video:
|Time: 8 Minutes|
|Workout Type: Warm up|
|Workout Exercises: 8|
Get your gear:
No gear needed.
Just your own body and a decision to get it done.
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Dynamic Warm Up
1 minute: Prisoner Squats
1 minute: Rotational Lunges (hands behind head to stretch chest)
1 minute: Lawn Mower Pulls (30 seconds right, 30 seconds left)
1 minute: Knee Hugs
1 minute: Knee Hugs with Ankle Extension (calf raise)
1 minute: Frankensteins
1 minute: Iron Cross
1 minute: Walk Out PushUps (chest or belly to the ground)
For beginners, doing this total body dynamic warm up is a great way to get back into exercising. The routine is only 8 minutes. You can move on to an additional workout, repeat this warm up again, or start simply by doing only this routine once.
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