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Entries in dynamic warm up (2)


Warming up effectively to get more out of every workout 

When it comes to warming up prior to exercise there are a few different options to choose from. On one extreme you have people who don’t warm up at all – whether the workout is lifting or cardio, they just go right into it regardless of the movements or intensity. On the other end of the spectrum you have people who literally spend 40+ minutes on warming up and causing the actual workout to be less effective as a result. Finally, you have some people who do their version of a warm up which is a quick stretch of some kind regardless of the workout.

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How-To Fitness: Dynamic Warm ups

Research suggests the old school static stretching many of us learned years ago can actually make us more prone to injury during our workouts.

In the last ten years or so, a "dynamic" style of warm-up (also known as movement prep) has become a healthier standard, thanks to Athletes Performance Institute founder Mark Verstegen and other experts. 

Once I started using dynamic warm-ups in my personal routine, I found myself feeling much better during workouts. I also recovered faster. My clients have experienced similar results after applying these principles. 

Below I'll describe a ten-exercise dynamic warm-up program for the lower body along with video demonstrations.  For an ideal routine, perform 10-12 reps of each exercise in the order in which they appear below. Your whole dyamic warm-up circuit should only take about 4-6 minutes, and you'll be ready to get on with your workout.


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