Maximize your exercising with those flexible and short warm-up programs! In just 15 minutes you’ll be better prepared for any workout program.
Description of the workout:
Everyone who strives to be healthy and strong wants to perform at their best when it comes time to work out. No one has a great workout 100 percent of the time, but there’s no better feeling than leaving the gym or weight room knowing you’ve had a good workout.
It makes sense that it’s worth taking all the necessary steps to maximize your chances of achieving that feeling, doesn’t it?
The importance of warming up:
Well, we need to talk. How much time do you spend warming up and preparing for your upcoming workout? For most people, it’s a hand shake off, a few light stretches, and then it’s immediately time to take the weight.
The eagerness and passion to workout is commendable. However, by taking a little time to prepare for this activity, you can get the most out of each approach in the future.
In addition to relaxing your muscles, your cardiovascular, respiratory, nervous and even skeletal systems will only benefit if you take just 15 minutes to connect with your body and get your thoughts in order. It can also minimize the risk of injury because your body will already be used to doing the exercises when the serious work begins.
How to warm up:
Beginning athletes reading this article should know that you should never warm up a cold muscle. It is an easy way to injure yourself before you even begin your workout. Movement should always precede stretching. Even something as simple as a three-minute walk can help start the warm-up process. Once the body has moved, you can begin the stretching process.
Another way to effectively warm up is to focus on stabilization. Positions such as planks and squats can be very effective in awakening muscle fibers. They can also help improve range of motion and the ability to contract.
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Three approaches to training:
You won’t use the same three or four exercises every time you train a certain body part, because the body can adapt to these movements. This is why using the same few warm-up exercises is not a good idea. Variety can be the spice of life, just as it is in fitness.
That’s why three 15-minute warm-ups are presented here, so you can make the most of your training time. In addition to walking at the beginning of each workout, there are many different exercises and positions you can work with. Not only will they help you prepare for your next workout, but they will help you become a better athlete.
A few things worth mentioning:
- Feel free to incorporate these warm-ups into your workout plan as you see fit. Your current workout distribution will determine how many days per week you will use each type of warm-up.
- If you can’t meet the recommended reps or times in these exercises, do your best and set a goal to improve. The “M&S Exercise Videos” section will also help you understand how to perform each exercise correctly.
- Using other options available to you, such as the elliptical trainer instead of walking, is perfectly acceptable. These workouts are designed to be performed by as many people as possible. Substitute exercises with other or more challenging options if you feel it will help.
Whole-body warm-up:
Beginners and even intermediate fitness enthusiasts can benefit from using a full-body workout program. Instead of a top-down approach, start with your legs and work your way up your body – this will help you make the most of the time you spend preparing.
That’s why, after a short walk, you’ll start working on your feet. They are the ones that connect you to the ground, so make sure they feel good first. Then work on your lower body. Perform each rep or segment with control and precision. Flying through repetitions will not help you.
Rest periods should not be alone. Use this time to transition from one movement to the next. Try reducing the rest time between exercises. For example, if you need 45 seconds to rest during the first workout, try reducing the rest time to 40 seconds next time.
Exercises Repetition sets/rest time:
Walking at a fast pace 1 3 minutes 30-45 seconds
Plantar fascia with lacrosse ball 1 15 seconds, each leg 30-45 seconds
Calf raises 1 15 30-45 seconds
Squats with dumbbells 1 15 30-45 sec
Walking lunges with body weight 1 10, each leg 30-45 sec
Side bar 1 30 sec, each side 30-45 sec
Plyometric push-ups 1 15 30-45 sec
Stretching on bars 1 30 sec 30-45 sec
Lower Body Focused Warm-up:
This program can be used for some intermediate to advanced level athletes who want to focus on specific parts of the body. Combine it with any daily leg program and your results will speak for themselves.
This program is more specific to the lower body. One example is the foam roller exercise for the IT Band. If you don’t have a foam roller, use something like a tennis ball or a copper ball until you can purchase a roller. One-leg movements and holds are also included. Focus to feel the stretching and contraction of the target area.
Finally, there are movements for the core and shoulders. This is because they may be involved in a secondary role. Think about squatting. Your core should be able to stay tight and stabilize your body during the squat. Your shoulders are what the barbell will rest on, so they should also be prepared.
Exercise Sets of Repetitions/Rest Time:
Walking at a brisk pace 1 3 minutes 30-45 seconds
Calf raises 1 15 30-45 seconds.
Foam roller for IT Band 1 30 sec, each side 30-45 sec
Torso lift with one leg 1 15, each side 30-45 sec
Prisoner squat 1 15 30-45 sec
Prisoner squat (bottom point hold) 1 30 sec 30-45 sec
Superman 1 30 sec 30-45 sec
Plank 1 30 sec 30-45 sec
Tape pull-up 1 15 30-45 sec
Upper body warm up:
This is another exercise that can be used by people who have come out of the beginner’s stage. Whether you’re following a bro-split or training your entire upper body in one workout, this is a good exercise to use for any workout.
There are no static holds here, but eccentric pull-ups are great for working out your glutes, upper back and even your biceps. Squats will help work the core, and jump squats will help increase body temperature and prepare the legs to stabilize the body during some upper body exercises.
Exercises Repetition sets/rest time:
Walking at a fast pace 1 3 min 30-45 sec
Push-ups 1 15 30-45 sec
Bench bends 1 15 30-45 sec
Hand circular movements (clockwise) 1 15 no
Circular arm movements (counterclockwise) 1 15 30-45 sec
Eccentric pull-ups only 1 5 30-45 sec
Sitting Zottman twists 1 15 30-45 sec
Hip crossing 90/90 1 15, each side 30-45 sec
Squats 1 15 30-45 sec
Jump squat 1 15 30-45 sec
Conclusion:
The warm-up isn’t as exciting as a new personal best or chasing the pump, but taking 15 minutes to prepare can make these workouts even better.
These workouts don’t have to be saved for the gym. Use them in the morning or any other time you feel you need to do some activity.
If you’ve been sitting for a long time, a full-body warm-up can be very helpful. Take these programs, make them your own, and feel the benefits they provide.
