What is the Best Warm Up?
The most common warm up you’ll see in the gym is to hop on a cardio machine for 5 or 10 minutes.
While a cardio warm up is great (and can be done without machines too) it’s also pretty incomplete. To complete your warm up I recommend also combining a cardio warm up with one or both of these other 2 warm up types.
1) Cardio Warm up.
Moving the body in light/quick continuous movements in order to elevate the heart rate.
Examples of best cardio warm ups without using machines include:
- Jog in place
- Jumping Jacks
- High Knees
- Side to Side toe taps
- Lateral squat shuffle with squat jumps
2) Calisthenic Warm up.
Doing full range of motion calisthenic or strength exercises (like pushups, squats, lunges, etc…) to warm up the muscles and joints.
Examples of a calisthenic warm up include:
3) Dynamic Stretching.
Moving through full ranges of motion with an emphasis on elongating muscles and feeling the stretch in the muscles and joints.
Examples of dynamic stretching:
- Side Lunge with Side Bend and Reach
- Knee Hug to Forward Lunge with Overhead Reach Back
- Side to Side Samurai Lunge
- Plank to Runners Lunge with T-Rotation reach up
- Downdog Scorpion Hip Openers
An ideal warm up should last anywhere from 2 to 10 minutes and have elements of all three of these warm up types.
All of our workout programs found on LiveLeanTV.com/programs as well as TeamLiveLean.com come with warm up designs so you’ll know exactly what to do, how much, and you’ll keep yourself from getting in a rut of always doing the same things.
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