The older I get, the more I notice I need a good warm-up before training, unlike teenagers who seem able to do anything they want at the drop of a hat. There are many ways to get warmed up; each body is different, but a warm-up is always the same.

A good, warm one will do multiple things for you.

1. Spike your heart rate

You are, essentially, waking up your body and preparing it to start moving with intention, which leads to.

2. Raise your Body temperature

To prepare your body to work hard, you must get the blood flowing to those muscles. When you raise your body temperature, your blood is pumping faster.

3. Warm up muscles and tendons

Whether you are just waking up first thing in the morning or have been sitting all day at your job, getting your muscles warm and loose will help keep you from injury, and you can perform better quicker in your workout.

4. Finding your Full Range of Motion

The main reason is to wake up those muscles. Let your body know to be prepared for anything about to be thrown at it with less chance of injury and more chance of awesomeness and success.

5. Mentally prepares you

Forget about what your day looks like ahead of you or what you have already done today. A good warm-up will help you focus on your workout. Put you in the right frame of mind to concentrate on your intentions and focus on that mind-muscle connection. It will help you get the most out of your time. If you’re foggy or not paying attention, you’ll be more likely to go through the motions. You’re here to work, so let’s get some gains!

If you have troubled areas or places where you have been injured, this is also the time to make sure those areas are good and ready to go so you don’t hurt them again. For me, it is my hips that I give extra attention to. I have had trouble there for years, and I have learned that, specifically, my right hip will give me trouble if I don’t warm up well enough.

My Routine:

I always warm up my whole body, no matter what the workout looks like for the day. But then, I target specific areas that will require extra work.

I start with Foam Rolling. To work out any kinks and sore spots. I spend about 20 seconds on each part, with more attention and time when upset or tight.

To start warming up my joints and muscles, I do Ankle, Knee, Hip, Shoulder, and Wrist circles until I feel warm and find a complete range of motion. Usually, about 10 – 12 circles of each part are in each direction.

Then I move on to body weight dynamic movements like lunges and walkouts with a push-up. I was focusing on what muscles were firing at the time. I do about ten reps each or more if necessary.

Lunges: Step forward or back until your back knee touches the ground, keeping your front knee from going past your toes. Do 10 – 12 repetitions on each side. You can keep them stationary or do walking lunges.
Walkout with Push-Up: One of my favorite whole-body warm-ups. Start by standing tall. Keeping your back and legs straight, bend over, and put your hands on the floor. Walk your hands forward without moving your hips from side to side too much (stay tight) until you are in a plank position, do a push-up, and then walk your hands back toward your feet, and stand tall again, squeezing your glutes as you stand.

To help open up the range of motion in my hips, I do two different stretches, and then some leg kicks in each direction.

First, Stretch, bring your knee up to your chest, and squeeze, slowly releasing back down and doing the other leg. Alternate for 20 repetitions (10 each leg).
Second Stretch, carefully bring your ankle up and across to your opposite hip and squeeze; you will feel it in your glute. Slowly release and repeat on the other side. You are alternating for 20 repetitions.
Swing your leg from side to side as high as you safely can go. 10 – 12 Repetitions. Then repeat on the other side.
Swing your leg front to back for 10 – 12 repetitions. Then repeat on the other side.

I add some resistance using Mini Bands. They may look small and unintimidating, but they pack a good punch! I concentrate on the muscle groups being worked on and on my form, ensuring I go slow to make it burn.

With a Mini Band around your wrists, Keeping your elbows next to your sides and your palm facing the floor, stretch the mini band out to your sides, rotating at your shoulder. Pause with your hands wide and then slowly, with control, return to the starting position.
Same as previous, this time with your palms facing the ceiling. Do 10 – 12 repetitions each.
With the mini band around your wrists, behind your back, stretch it out to your sides with your arms straight. You will feel it on your shoulders.
With the mini band around your hands, stretch it out to shoulder width and then press up over your head while keeping it stretched out. Please bring it back down to the start position.
Starting in a squatting position, step out to one side, step the other foot in to meet, and then do the same on the other side, staying in a squat.

I top it off with some quick cardio, either on the treadmill (or on the road if the weather permits) or some jump rope, burpees, box jumps, or whatever fits the moment.

Then, I run through the workout with an empty barbell or light dumbbell to ensure I am ready.

All while thinking of my intentions for the workout. I am mentally preparing myself to push hard because I want to grow, be better, and give everything I can.

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