For a lot of guys, getting ready for their workout means lacing up their shoes, starting up the playlist, and jumping straight into the first set.
That’s probably not the wisest course of action. Trainer Charlee Atkins, C.S.C.S.wants you to pump the breaks and slow down to pay attention to the little things before you start sweating.
“Every workout should start with a warm-up, and the best warm-ups include exercises that are similar to our sport of choice (or workout of choice for the day),” she says.
In other words, if you’re going to be running around, start with a dynamic warm-up for your legs. Chest day? Loosen your pecs up. For full-body routines, Atkins uses this combo exercise to challenge her clients before they hit the ground running.
“[The warmup] requires a little bit of brain exercise while hitting all the major muscles groups: hips, back, shoulders, chest, arms, and core,” she says. “The move combines three different exercises into one: Down dog, plank, and cross body mountain climbers.”
To perform the warmup, all you need is some space to spread out and get active.
- Start in push-up plank position.
- Hinge at the hips to push up toward the ceiling, moving into downward facing dog.
- Bring your right hand to your left foot.
- Replace your hand and return to plank position.
- Bring your left foot to your right elbow.
- Repeat, alternating opposite arms/elbows/feet/knees.
Cycle through the series 8 to 10 times before your full-body workouts to get warm, or add it to your bodyweight routines as a low-impact full-body sequence.
By Brett Williams