Oh boy, …as if it hasn’t been saying and written enough already about how absolutely essential a good warm-up is! ( 5 minute whole body warm up routine can be more than enough)
But here I am about to remind you that once AGAIN!
And additionally showing how you can have a whole body warm up within 5 minutes.
Number one mistake I see: Thinking that mindlessly jogging on the treadmill for 5-10 minutes is just about all you need to prepare your body for the workout ahead! Nope, ma friends!
A warm-up is not just supposed to make you sweaty and raise your body temperature but ALSO to prime your nervous system.
A good warm-up activates/wakes up the muscles and ensures you an effective and SAFE workout.
Be kind to your body and never skip your warm-up! It reduces injury risk and potentially increases your performance.
Basically, a good warm-up is an absolute MUST. And no, it does not need to be 7 hours long.
Of course, you should always listen to your body and if you feel like you need a little more warming up – then take your time with it.
Although I do have days where I focus on either lower body or upper body strength/hypotrophy, most of my workouts consist of mainly compound movements.
This means that even on a “lower body day” I will still make sure to warm up my entire body and all muscle groups and I urge you to do the same.
My 5 minute Whole Body Warm Up Routine
Here’s a very quick 5 minute whole body warm up routine that you can either add to your already established warm-up or just do on its own.
You can perform each movement for 30 seconds and repeat it or straight ahead do each one for 60 seconds.
Plank Walk Outs
If you feel like you can use a challenge – try and see how much further you can place your hands.
Hint: This is also a great exercise to work your core but you better hold the plank position for a few seconds before walking back up and focus on contracting your core.
Lunge to Psoas Reach
Same as above – for a better stretch – you can hold the psoas stretch for a few seconds on each side.
Prone Floor Angles
Basically…just try not to smash your nose.
Pike Fold to Squat Hold
Notice the sequence here – hip hinge and then squat.
A deeeep squat!
Keep that core tight and the body in a straight line! 🙂
If you have more than 5 minutes to spare, give this a read:
If you do enjoy running, don’t forget to warm up for that run as well – here is some guidance.
How do you warm up your whole body?
In general, warm-ups should start with the larger muscle groups and move forward to smaller ones.
Although it’s advised that your warm-up is specifically tailored to your workout, it’s good to always warm up your whole body.
Optimally, your warm-up will consist of two parts: 1) dynamic, low-intensity effort that will increase blood flow and warm up your joints and 2) a shorter, high-intensity part to activate your central nervous system and spur oxygen uptake.
What are the 3 types of warm-up?
There are three types of warm-up:
- Static stretching
- Dynamic stretching
- Self-Myofacial Release
What does a good warmup do to your body?
- Raises body temperature and increases blood flow to muscles thus reducing the chance of injury.
- When your muscles are warmed up, their energy production increases, the time taken for a muscle to contract is reduced and oxygen delivery is superior.
- Good warm-up increases your range of motion.
- Prepares you mentally and primes your central nervous system for the subsequent activity.
- Proper warm-up improves performance.
What about you?
- What are your favorite warm-up exercises?
- How long does it take you to warm up?
- Or are you guilty of skipping the warm-up altogether?
Let me know in the comments! 🙂
Oh! And pin it for later!