Wake Up And Warm Up!

Easy Movements To Do At Home To Get Loose, Feel Good, and Stay Strong!

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There are so many ways to exercise. A lot of them are challenging, time consuming, and confusing. If you’re the type of person that drags their feet when they think of starting a new exercise routine and you’re just looking for the easiest way to start, I have the solution for you!

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Just warm up!

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It’s that simple. Just move your body, engage your muscles, mobilize your joints, and get your blood flowing. If you do nothing else for exercise, a simple warm up routine can improve your overall health and fitness while hopefully building some momentum for something more. 

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And the best part is the routine is so simple, you can perform your warm up while still in bed!

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I’m truly a beginner, how can I make sure I don’t hurt myself?

The great thing about a basic warm up is that, while you’re engaging muscles, some of which you haven’t used very often, you’re mostly just moving your body through space. You aren’t bearing much weight at all. You are simply getting the muscles to engage through a full range of motion. We’ll show you how to do simple versions of each movement to reduce risk of injury. As always, if you feel any pain, just don’t perform that movement!

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I heard I need to lift weights, how does a warm up make me stronger?

You will be bearing some body weight while warming up! You’ll strengthen your glutes and hamstrings, your core and lower back, and your shoulders with some repetitions of the movements below. 

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Now, do I think you should stop at the warm up? Of course not! There is so much benefit to learning how to strength train and lift weights. But even though this warm up may feel pretty easy after a while, it is a great way to start exercising and preparing yourself for more. 

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I must have to do something that gets my heart rate up, right?

We used to have shirts that said, “Our warm up is your workout!” If you are new or even far removed from regular exercise, your heart rate will get up doing these movements. And once you master these warm ups, you can move to a more advanced version of the warm up that can increase your heart rate even further! There is always room to add more cardiovascular exercise, starting with walking and moving up in difficulty from there if you choose.

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Time is always my biggest issue. How long does it take to warm up?

This warm up should take you no more than 10 minutes, max. I think you should do each part of it, for 10-15 reps on most movements, every single day. As with most things, doing something is better than nothing, so even if you’re crunched for time, cut it down to 5 reps of each movement and get on with your day. You can get back to the regular routine tomorrow.

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I’ve read this far, and I think I’m above this. When are you providing a routine for more seasoned exercise veterans?

The truth is, very few people perform a proper warm up before they train. There are certainly more advanced versions of these warmups, but be careful if you think you’re above a warm up. If you’re a gym rat, the best way to reduce your injury risk, and be ready for your lifts or runs, is to fully warm up with movements like these beforehand! The strongest and best athletes in the world warm up. You should, too.

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The Warm Up!

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Lower Body

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Core & Lower Back

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Shoulders & Neck

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As always, if you have questions about a warm up or want to train for strength, balance, flexibility, injury prevention or anything else, simply reach out to us here!