10 Dynamic Warmup Exercises
To try before your next big workout
Your warm up routine should be between 5-10 minutes and will help prepare your body for more arduous activity and movement, making it easier on your muscles and joints while exercising.
Some benefits of a pre-workout warmup include:
Increased Flexibility
Lower the risk of injury
Increase blood flow and oxygen
Improve your performance
Increase range of motion
Decrease muscle soreness
Loosen up tight muscles to prepare for a more intense workout
During your next workout or gym session, try a combination of these 10 dynamic warm up exercises:
Squats
Squatting targets many of your lower body muscles, such as your glutes, quads and hamstrings. Start by going down half way, once your legs are warmed up increase to full squats. After your warm up, try including some weight.
High Planks
A high plank is great for back strength, balance and posture.
Side Lunges or Lateral Lunges
Side lunges are another lower body warm up to strengthen your legs, increase flexibility and motion in your hips and joints.
Jogging leg lifts or “High Knees”
Rapid leg lifts will increase your heart rate and blood flow to your muscles
Mountain Climbers
This warm up exercise is great for your arms, legs and core. They can also increase your reflex speed.
Jumping Jacks
This cardio based warm up exercise will increase your heart rate, and also help your body move in a plane of motion it is not typically used to
Jump Rope
Improve coordination and agility with this fun warm up exercise. Try doing multiple sets of 50 or 100. If you want for an extra challenge, see how long you can go without messing up!
Tricep Circles
Increase blood flow while also being a great way to tone your triceps, shoulders and biceps.
Plank Walks
Plank walks are a great way to increase core strength without putting strain on your spine, as well as stability. This exercise engages the muscles in both your upper and lower body.
Push Ups
Engage your core, arms and glutes with push ups. Whether you do pushups on your knees or not, they make for a great warm up. To give yourself an extra challenge, try holding in the down position for a few seconds longer.
Light Stretching
Lightly stretching after your warm up can never hurt, but the static stretching should be saved until after your workout is complete and your muscles are loose.
Joining the right gym that has the ability to handle your workout and fitness goals is the first step to set yourself up for success. The Abington Club has a gym or fitness center near Jenkintown, PA 19046, become a member today!
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