- 15 Jumping Jacks
- 15 Push-ups
- 15 Sit-ups
- 15 Squats
- High Knees- 15 Seconds
- Heels to Butt- 15 Seconds
- Jog- 15 Seconds
- Jog Backwards- 15 Seconds
- Side Stepping (both ways)- 15 Seconds Each Way (30 Seconds Total)
- Ankle Rotations- 10 Times, each way
- Hanging Leg Rotations- 10 Times, each way
- Knee Rotations- 10 Times, each way
- Hip Rotations- 10 Times, each way
- Waist Twisting- 10 Times, each way
- Shoulder Rotations- 10 Times, each way
- Small Arm Circles- 10 Times, each way
- Big Arm Circles- 10 Times, each way
- Elbow Circles- 10 Times, each way
- Wrist Rotations- 10 Times, each way
- Neck Circles- 10 Times, each way
- Shadowboxing- 1 Minute
Notes:
- There is no rest in between any of these exercises.
- For Ankle Rotations, just stick your leg out and roll your ankle around in a circle.
- For Hanging Leg Rotations, lift your leg in front of you at 90 degrees, allowing your lower leg to dangle. Lightly swing your lower leg in a circle.
- For Knee Rotations, put your feet and knees together, put your hands on your knees and bend them slightly. Now, make small circles with your both your knees together.
- For Hip Rotations, put your hands on your hips and, without your head moving, make large circles with your hips.
- For Waist Twisting, stand with your feet a little wider than shoulder width, with your arms dangling. Now, turning your body, allow your arms to swing around you. It should feel like you are trying to fling them off.
- Shoulder Rotations are just rolling your shoulders forward and backward.
- For Small Arm Circles, hold your arms out at your side at shoulder height and make tiny circles.
- Large Arm Circles are like a windmill with your arms.
- For Elbow Circles, tuck your elbows at your sides and loosely circle your forearms in front of you.
- For Wrist Rotations, hold your arms out in front of you and circle your wrists as far as they'll go.
- For Neck Circles, make sure you don't circle your neck too quickly.
- End with a nice light shadowbox.
That's all for today! Good luck and train hard!
6 comments:
its been nearly 2 months....
Thanks, man. It makes me want to put the effort to post a lot more if I know you guys are reading.
Always welcome comments!
I just stumbled onto this site, and this has to be one of the best warm ups I've seen online. Most are either too hard or only focus on one thing. This has a nice wide range of motions that will get you ready for any number of exercises.
I appreciate the compliment!!
This is probably a dumb question, but should I stretch before this warmup?
Not a dumb question at all! It's a common misconception that you should stretch before physical activity. You shouldn't actually do any stretching until you've warmed up properly. The warm-up listed here is designed to get the whole body ready for activity, including stretching.
You will want to ease into the warm-up and make sure that each exercise is given its full range of motion.
Thanks for reading!
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