November 9

10-Minute Dynamic Warm Up (Video)

By fitness

November 9, 2022




Prepare your physique for train with this guided, 10-Minute Dynamic Warm Up. This full physique mobility and cardio heat up routine combines the perfect heat up workouts to extend exercise efficiency, forestall harm, and enhance vary of movement.

Don’t skip the nice and cozy up. You’ve heard it earlier than, however right here’s why including a dynamic heat as much as your exercise routine is necessary:

  • Enhance efficiency
  • Reduce muscle soreness
  • Prevent coaching accidents
  • Improve vary of movement and suppleness
  • Rev up your cardiovascular system

Most of my full-length house exercise movies embrace dynamic heat up workouts.

But I’ve complied my greatest heat up workouts into this 10-Minute Dynamic Warm Up Routine. These workouts are excellent for days you want an prolonged pre-workout heat up (when you’re feeling a little bit additional muscle soreness). This heat up routine can also be nice when you want a cardio heat up earlier than heading out for a run or earlier than energy coaching days if you find yourself understanding by yourself at house or on the gymnasium.

This can also be nice as an lively relaxation day if you desire a fast mobility heat up routine that can even elevate your coronary heart charge in a low influence manner.

90/90 Hip Switch, Dynamic Warm Exercises

Dynamic Warm Up FAQs

What Is A Dynamic Warm Up?

A dynamic heat up is a mix of actions designed to organize your physique for loaded actions. This is completely different from the sort of stretching you would possibly bear in mind from gymnasium class, the place you maintain a stretch for 30-60 seconds (“static stretching”). Dynamic stretching is stretching that features lively motion or vitality. This dynamic heat up routine contains ALL planes of movement: sagittal aircraft (ahead and backward actions), frontal aircraft (side-to-side actions) and transverse aircraft (twisting and pivoting actions) to forestall harm.

What’s The Difference Between A Dynamic Warm Up And Static Stretching?

Dynamic stretching (like this lively heat up routine) is healthier for warming up your physique earlier than a exercise. Static stretching (or stretches you maintain), is nice for growing flexibility. As a licensed private coach, I personally counsel utilizing dynamic stretching for a pre-workout heat up. And then incorporating extra static stretches into your post-workout quiet down. For static stretching routines, try this 10-Minute Morning Stretch Routine or this Full Body Stretch Routine.

Bodyweight Lunges, pre-workout warm up

Do I REALLY must do a heat up earlier than each exercise?

I get it — if you barely have time to squeeze in a 10-minute exercise, it may be tempting to skip the nice and cozy as much as save time.

That stated, heat up workouts have been proven to:

  1. Increase athletic efficiency throughout a exercise. Taking a couple of minutes to heat up to start with of your exercise can truly assist you've gotten a simpler exercise (University of São Paulo).
  2. Reduce danger of harm, which might sideline you for weeks.
  3. Mentally put together you for a exercise so you'll be able to take advantage of the 10-Quarter-hour you DO need to exercise.

Raise your coronary heart charge, enhance mobility and vary of movement and scale back danger of harm by beginning your exercise with this fast, 10-Minute Dynamic Warm Up!

This energy and cardio heat up combines the perfect heat up workouts designed to organize all the main muscle groups teams in your physique for loaded motion (aka your day by day exercise).

Warm Up Equipment:

None! Just your body weight.

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Warm Up Instructions:

Follow together with the guided Cardio and Mobility Warm Up on YouTube, led by private coach Lindsey Bomgren.

The Warm Up Looks Like This:

  • 10 Dynamic Stretches
  • Timed Intervals (45 seconds of labor per train, 15 seconds relaxation)
  • Repeat x1 Set

5 Dynamic Stretches To Give Yourself a Better Workout!

Workout Outline

  1. Step Toe Touch and Step Back Lunge, Right
  2. Step Toe Touch and Step Back Lunge, Left
  3. Rapid Lateral Squats
  4. Around The World Lunge Pivots
  5. Pivot Front Lunge and Knee Drive, Right
  6. Pivot Front Lunge and Knee Drive, Left
  7. 4 Butt Kicks and Squat
  8. Plank Walk Out and Low Lunge Hip Opener
  9. Kick Sits
  10. Prisoner Get Ups
  11. BONUS Mobility Exercise: 90/90 Hip Switch Kneel Up

9 Best Warm Up Exercises

Step Toe Touch And Step Back Lunge

Muscles Warmed Up: Hip flexors, quads, glutes, hamstrings and core.

Trainer Tip: Avoid bending on the waist as you attain to your toes. Start sluggish and enhance your velocity as you discover your rhythm.

woman performing a step tow touch and step back lunge in a dynamic warm up

How To Do A Step Toe Touch And Step Back Lunge

  1. Start standing tall, toes shoulder-width aside and arms at your sides.
  2. Take a small step ahead along with your left foot. As you plant your entrance leg (left foot) firmly on the bottom, swing your proper leg out in entrance of you whereas concurrently reaching your left hand in direction of your proper toe. Strive to make the toe at hand connection, if potential. Do not bend on the waist. Keep hip to rib cage open.
  3. As you swing your proper leg again in direction of the bottom, plant your proper foot barely behind your left foot.
  4. With proper foot planted on the bottom, step your left foot again right into a reverse lunge, decreasing your hips till each knees attain a 90-degree angle, entrance proper thigh parallel to the ground.
  5. Drive via your entrance proper foot to return to a beginning place.

Rapid Lateral Squats

Muscles Warmed Up: Gluteus medius, or outer glute that controls hip motion and side-to-side actions. Also concerned are the quads and internal thighs (or adductors).

Trainer Tip: Think of sending your hips again and down. Start sluggish and enhance your velocity as you discover your rhythm.

woman performing rapid lateral squats in a dynamic warm up

How To Do Lateral Squats

  1. Start along with your toes wider than your hips. Think a large squat stance or sumo squat stance, along with your knees and toes pointing ahead (or toes simply barely turned out away out of your physique).
  2. Shift your weight into your proper heel as you push your hips again, bending your proper knee whereas leaving your left leg straight. With your left hand, attain to your proper foot as you sit again into the lateral squat.
  3. Then drive via your proper foot to reverse the motion, pushing again as much as heart.
  4. Repeat this motion on the left leg, reaching to your proper hand in direction of your left toes as you bend your left knee.

Around The World Lunge Pivots

Muscles Warmed Up: Quads, glutes, ankles, calves, core, shoulders and arms. The extension of arms overhead, above your coronary heart, will elevate your coronary heart charge.

Trainer Tip: Toes observe hips; your toes ought to pivot along with your hips.

woman performing around the world lunge pivots in a dynamic warm up

How To Do Around The World Lunges

  1. Start standing tall along with your toes barely wider than your hips. Toes pointing ahead.
  2. Reach your arms straight overhead to activate your core.
  3. Lift your heels off the bottom, transferring your weight to the balls of your toes as you pivot your hips (toes observe hips) to the suitable. With chest, hips and toes dealing with to the suitable, bend your knees and decrease down right into a shortened lunge place. Lowering your hips till each knees attain a 90-degree angle, entrance proper thigh parallel to the ground. Reach your fingertips in direction of the bottom if potential.
  4. Then drive via your entrance proper foot to powerfully stand again up, once more transferring your weight into the balls of your toes as you pivot your hips (and toes) again to heart after which proper up and over to the left.

Pivot Front Lunge And Knee Drive

Muscles Warmed Up: Hip flexors, quads, glutes, ankles, calves and core.

Trainer Tip: Toes observe hips; your toes ought to pivot along with your hips.

woman performing a pivot lunge and knee drive in a dynamic warm up

How To Do A Pivot Lunge And Knee Drive

  1. Stand with toes hip-distance aside. Lift your proper knee as much as hip top, partaking your core and balancing on the left leg (gentle bend in left knee).
  2. Pivot your left toe, opening your physique to the suitable, as you concurrently step your proper foot out in entrance of your physique to land in a low entrance lunge. Toes observe hips to the suitable. Your proper leg (the one which was floating) ought to now be at a 90-degree bend, entrance thigh parallel to the ground. Back left knee lowered in direction of the bottom.
  3. Option to achieve left fingertips in direction of the bottom if that’s accessible to you.
  4. Then drive off your entrance proper foot as you pivot your left toes again to heart, the beginning place. Again driving your proper knee up, floating consistent with your proper hip.
  5. Repeat this motion for 45 seconds with opening hip rotations to the suitable. Then swap standing legs, balancing in your proper leg with opening hip rotations to the left.

4 Butt Kicks And Squat

Muscles Warmed Up: Hips, hamstrings, glutes, calves and ankles (additionally an excellent heat up train for opening up the entrance thighs and quads). This heat up motion is certain to boost your coronary heart charge too.

woman performing 4 butt kicks and a squat in a dynamic warm up

How To Do 4 Butt Kicks And Squat

  1. Start standing along with your toes shoulder-width aside, arms at your aspect.
  2. Then pull your proper heel in direction of your proper glute, squeezing your hamstring muscle.
  3. Place the ball of your proper foot again to the bottom, and repeat on the opposite aspect — pulling your left heel to your left glute.
  4. Perform 4 butt kicks (2 on proper leg and a couple of on the left leg).
  5. Then decrease down right into a squat. Shifting the burden into your heels as you bend your knees and decrease your hips down in direction of the bottom, striving for a 90-degree angle along with your hips consistent with your knees; chest up.
  6. Drive via your heels to return to the beginning place and repeat the 4 butt kicks to 1 squat motion, selecting up your tempo as you progress.

Plank Walk Out And Low Lunge Hip Opener

Muscles Warmed Up: Shoulders, arms, core, legs, glutes and hips.

Trainer Tip: This low lunge hip opener is an effective way to extend your squat vary of movement.

woman performing a plank walk out and low lunge hip opener in a dynamic warm up

How To Do A Plank Walk Out And Low Lunge Hip Opener

  1. Start standing along with your toes hip-distance aside, arms reaching overhead.
  2. Lower down right into a squat place. Weight in your heels as you decrease your hips down in direction of the bottom, striving for a 90-degree angle along with your hips consistent with your knees; chest up, fingertips reaching for the bottom.
  3. Plank your fingers on the bottom and ‘walk out’ right into a excessive plank place, strolling your fingers away out of your toes.
  4. Find a excessive plank place (or pushup place) with shoulders stacked over wrists, physique in a straight line from head to toe.
  5. Then step your proper foot outdoors your proper hand, discovering a low lunge place. Open your proper hand in direction of the ceiling (gaze follows fingertips), stretching via your left hip and proper glute.
  6. Replant your proper hand to the mat, step again to excessive plank and repeat this low lunge on the opposite aspect. Stepping your left foot outdoors your left hand, discovering a low lunge place. Open your left hand in direction of the ceiling (gaze follows fingertips), stretching via your proper hip and left glute.
  7. Step again to excessive plank after which stroll your fingers again in direction of your toes; standing again up the to the beginning place.

Kick Sits

Muscles Warmed Up: All of the core muscle groups! Also targets the shoulders, quads, hips and ankles. An amazing train to extend mobility of the hips and shoulders.

Trainer Tip: This is a difficult train. To modify: omit the toe contact and open your arm as you rotate, kicking your opposing leg via. Leaving the arm open will create extra space for the leg to return via.

woman performing kick sits in a dynamic warm up

How To Do Kick Sits

  1. Start in a desk prime place on all fours, shoulders over wrists and hips over knees.
  2. Tuck your toes underneath to elevate your knees off the mat (consider simply hovering your knees off the mat), as you help your self via the heels of your fingers; core engaged.
  3. Then pivot your proper heel down in direction of the bottom, opening your hips to the suitable as you put together to kick your left leg via the opening between your left hand and proper foot. Your left hip could brush the bottom as you kick your left leg via. Left palm stays linked to the bottom to help you.
  4. If potential, attain your proper hand in direction of your left toes.
  5. Then pivot your hips again in direction of the bottom, returning to the beginning place and carry out the kick via on the opposite aspect.
  6. Pivot your left heel down in direction of the bottom, opening your hips to the left as you put together to kick your proper leg via the opening between your proper hand and left foot. Your proper hip could brush the bottom as you kick your proper leg via. Right palm stays linked to the bottom to help you.
  7. If potential, attain your left hand in direction of your proper toes, then return to the beginning place.

Prisoner Get Ups

Muscles Warmed Up: Glutes, quads, hamstrings and all of the stabilizing muscle groups in your core and again.

Trainer Tip: Alternate your lead foot with every rep.

woman performing prisoner gets ups in a dynamic warm up

How To Do Kneeling Stand Ups

  1. Start in a kneeling place, knees underneath hips (add extra padding to help your knees if essential). Shoulders stacked over hips. Hands could be at your sides or positioned behind your head for added core engagement.
  2. From this kneeling place, step your proper foot out in entrance of you, knee consistent with proper hip. Then step your left foot out to fulfill your proper foot, inserting you on the backside of your squat.
  3. From this loaded squat place, drive via your heels to face tall.
  4. Then decrease again down into the underside of a squat and reverse this motion; stepping your left foot again and inserting your left knee again on the mat. Then stepping your proper foot again and inserting your proper knee again on the mat. Bringing you again to the kneeling beginning place.
  5. Repeat this “get up” motion, alternating your lead foot with every rep.

90/90 Hip Switch Kneel Up

Muscles Warmed Up: Hips, glutes, quads, hamstrings, internal thighs and all of the stabilizing muscle groups in your core, again and shoulders.

Trainer Tip: This is a difficult hip mobility train. To modify, repeat steps 1-2. Once you might be comfy with this motion, strive including on the rest of the motion.

woman performing a 90/90 hip switch and kneel up in a dynamic warm up

How To Do A 90/90 Hip Switch Kneel Up

  1. Start in a seated butterfly place, sitting in your sit bones with soles of the toes to the touch. Arms prolonged straight out in entrance of you at shoulder top.
  2. From this place, slide your proper foot behind you, internal arch of foot positioned on the mat behind your proper glute/hip. Putting you in a 90/90 hip swap place.
  3. From this place, brace your core to elevate your hips off the bottom, rising as much as a half kneeling place, shoulders stacked over hips.
  4. Hold this place as you concurrently slide your left foot behind you whereas pulling your proper foot again to the butterfly beginning place. The internal arch of your left foot needs to be positioned on the mat behind your left glute/hip, and the internal arch of your proper foot ought to face up in direction of the ceiling (consistent with your pelvis).
  5. Lower your hips again to the bottom, sitting in your sit bones.
  6. Then slide your left foot again to fulfill your proper foot within the beginning butterfly place.
  7. Repeat this motion, alternating your lead foot with every rep.

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10 Minute Dynamic Warm Up for Home Workouts

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