HomeHealth & Fitness15 Warm Up Exercises & 3 Dynamic Routines to Prevent Injury

15 Warm Up Exercises & 3 Dynamic Routines to Prevent Injury

Today, you’re gonna study the significance of warming up, and the way to heat up with particular video routines…as a result of I’m a pleasant individual.

This is so vital for coaching safely that each time we design a exercise for our teaching purchasers, it at all times begins with a correct warm-up. So I’m excited to share these warm-up ideas and tips with you too.

In this information we’ll cowl the next (click on to go to that part):

This stuff is so essential as a result of getting injured sucks.

And each single day I watch individuals wander into the fitness center, instantly lie down on a bench, and begin cranking out their exercise with a heavy weight inside seconds.

This makes me weep for humanity.

These individuals are simply WAITING to get injured. They’re basically enjoying with dynamite (additionally not advisable).

Playing with dynamite is not recommended

So you’re studying the best article.

Also, for those who’re fascinated by a program that tells you precisely how to heat up and work out, chances are you’ll like our new app!

Nerd Fitness Journey will set you on an journey that can let you know precisely when to exercise, when to heat up, and when you need to relaxation. No guesswork wanted. 

You can sign-up for a free trial proper right here:

Should I Stretch Before A Workout? No. Warm Up Instead

Above all else, an important factor you are able to do when figuring out is to heat up correctly.

Now, you is likely to be saying to your self, “Come on. Surely it’s not the MOST important thing…”

To which I’d reply: “First, don’t call me Shirley. Secondly, if you don’t have enough time to warm up, then you don’t have enough time to work out.”


So WHY is it so essential? 

Think of your muscle tissues like rubber bands.

Your muscles are kind of like this.

If you spend all day sitting at a desk, hunched over a keyboard, these rubber bands have gone nearly utterly unused.

Then, for those who go to a fitness center and instantly begin lifting heavy weights or sprinting actually quick, these chilly, unstretched rubber bands get pulled aside in a short time and may get snapped or pulled out of practice.


So, what about simply common, static stretching earlier than figuring out? 


As we level out in “Should you stretch before or after your workout?“:

A consolidation of studies confirmed there aren’t many advantages to static stretching earlier than exercises. 

For starters, static stretching is not going to outcome within the discount of the prospect of harm.

Also, static stretching can truly decrease your potential for strength gains and efficiency.”

However, dynamic warm-ups – what you’ll study on this article and what we concentrate on with our 1-on-1 coaching clients – are AWESOME for prepping you to prepare to energy practice:

Think of it like a pregaming to your muscle tissues – besides change “alcohol” with “awesome.” By leaping round and getting your muscle tissues free, energetic, heat, and prepared for motion, you might be placing your muscle tissues by way of their full vary of movement and getting them prepared to begin dealing with heavier hundreds (energy coaching).

As identified in this study, “warming up” may also assist scale back soreness after a exercise.

On prime of that, doing a dynamic warm-up will help activate your central nervous system, priming your muscle tissues for an ideal exercise that produces your greatest effort.

Add “improved blood circulation” to the listing of advantages of warming up, which can assist you carry out nicely in every train.

Need another excuse? When your physique is correctly warmed up, your muscle tissues and joints are prepared for max flexibility, which suggests you possibly can carry out every train with PROPER type (like deep barbell squats, for instance) that maximize outcomes and reduce the chance of harm.

So, whether or not you might be running or strength training…a correct warm-up might be an important 5-10 minutes of your day. 

Still with me? 

Great. If you will have been injured prior to now, and also you’re studying to heat up so you possibly can cease stalling out in your progress, allow us to assist!

We create customized exercise options with dietary steerage for busy individuals such as you.

In different phrases, we assist you get sturdy and eat higher, each step of the best way. 

Beginner Dynamic Warm-Up Video And Exercises

The above video comes from Senior Coach Staci Ardison, whose success story is here (and she or he’s now a lead coach in our NF Coaching Program)

Don’t overthink this: Your objective is to elevate your coronary heart charge, put your muscle tissues and joints by way of their vary of movement to heat them up and ensure all the things is functioning correctly, and getting ready your physique to energy practice!

This will get you prepped for a day of getting stronger.

If you learn the above paragraph and thought: “Yes I am doing strength training, please tell me more Steve! More!”

Firstly, thanks for saying please – your mother taught you nicely.

Next: allow us to assist get you sturdy, safely! We assist busy individuals go from strength-training-newbie to energy coaching badasses.

Whether you’re doing body weight or new to weight coaching, we create a exercise program and supply meals steerage that’s particular to YOUR life.

3 Advanced Dynamic Warm-Ups And Videos

#1) Here is an Advanced Warm-up Circuit you are able to do anyplace:

  • Jump rope: 2-3 minutes (optionally available)
  • Jumping jacks: 50 reps(pull your shoulder blades again, lengthen arms and actually concentrate on the motion)
  • Bodyweight Squats: 20 reps
  • Lunges: 5 reps every leg
  • Hip extensions: 10 reps
  • Hip rotations: 10 reps every leg (such as you’re stepping over a fence)
  • Forward leg swings: 10 reps every leg.
  • Side leg swings: 10 reps every leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 5 every leg

This specific warm-up is likely to be tougher than your precise exercise, particularly for those who’re following one thing like The Beginner Bodyweight Workout.

Yes, there may be loads of work put in your hips, butt, legs, and core. As nerds/desk jockeys, these have a tendency to be the muscle tissues which are the tighest and least energetic, and thus most prone to an harm.

If your arms and chest are significantly tight or sore, you possibly can throw two extra actions as nicely: 

  • Arm swings (holding your arms straight out to the facet, after which swing them and cross them in entrance of your chest)
  • Shoulder rotations (holding your arms straight out to the facet, and transfer your arms in a round movement, making larger circles every time)

Are you a runner? 

#2) Check out our warm-up routine particularly designed for runners:

You may also try our Beginner’s Guide to Running for extra recommendations on how to run safely.

#3) Here’s one other superior dynamic warm-up video from my coach, Anthony, which additionally covers loads of Mobility:

When it comes time to your exercise, in case you are doing heavy strength training (with barbells or dumbbells), be sure you do some warm-up units earlier than leaping into the burden you’ll be coaching with for EACH EXERCISE.

Always begin with a set utilizing simply the bar to work in your type and get your physique used to the motion.

Then, do a number of units of only a few reps with rising weight (however received’t tire you out) and THEN begin your exercise.

It’s one thing we carry up earlier than each exercise in Nerd Fitness Journey, our new habit-building app! If you need, you possibly can check drive it proper now without cost!

15 Best Dynamic Warm-Up Exercises To Prevent Injury


These are our favourite fast warm-up workout routines that may assist you stop an harm throughout your exercise! 

  1. Marching in place whereas swinging your arms.
  2. Jumping jacks
  3. Walking jacks
  4. Arm circles and shoulder shrugs.
  5. Mountain Climbers
  6. Swinging toe touches.
  7. Leg swings (ahead)
  8. Leg swings (facet to facet).
  9. Hip rotations (like stepping over a fence)
  10. Hip circles (such as you’re hula hooping)
  11. Bodyweight squats.
  12. Push-ups.
  13. Lunges.
  14. Hip extensions.

Get into the behavior of doing these workout routines earlier than doing any exercise. They’ll assist hold you cell and limber and harm free. If you’re unsure how to do any of those actions, watch the movies for them under.


Marching in place swinging arms

2. WALKING JACKS (If You Can’t Do Jumping Jacks)

Do walking jacks if you can't do jumping jacks!


Jumping Jacks are a great cardiovascular bodyweight exercise


Arm circles like so are a great way to get your heart rate up before doing HIIT.


Staci doing a mountain climber


Coach Staci doing a toe touch warm up , by lifting leg and touching toes with opposite arm.


Steve doing forward leg swings for a warm up


Steve doing a warm up by swinging a leg side to side


Steve doing hip rotations warm ups


Someone rotating their hips like a hula hoop for a warm up


Do a proper bodyweight squat to work out your legs


Knee push-ups like this are a great way to progress to a regular push-up!


This gif shows Staci doing a push-up in perfect form.


Do the assisted lunge until you can do regular lunges


Do Lunges to strengthen your legs for the beginner bodyweight exercises!


Raising your hips of the floor, like so, is how you do the bridge bodyweight exercise.

These workout routines are the PERFECT actions you need to be doing earlier than any strength training program.

Oh, what’s that? You’re new to energy coaching and unsure what you’re doing? No drawback!

We assist individuals precisely such as you.

Well, not precisely. You’re a novel snowflake, your mother loves you, and many others.

What I imply is we assist individuals such as you to begin energy coaching.

We do type checks, create customized exercises based mostly in your gear and time dedication, and extra.

To Answer Your First Few Questions…

“Steve, I can’t do jumping jacks/I live on the second floor.” 

That’s okay – the explanation I really like leaping jacks is that they work out all 4 of your limbs without delay and get you bouncing round.

Instead, channel your interior Chuck Norris and do punches and kicks with every leg. I don’t care for those who can’t kick larger than your shins and your punch wouldn’t kill a fly…simply get these limbs flailing and warmed up!

You might additionally simply do “Walking Jacks.”

Do walking jacks if you can't do jumping jacks!

“Um, your warm-up is tougher than my actual workout!” 

The dynamic warm-up above is designed for people who find themselves doing critical coaching.

If you might be doing heavy deadlifts and squats and overhead presses, a correct warm-up might hold you out of a career-ending harm.

However, in case you are simply getting began with train and also you’re solely doing bodyweight exercises, clearly 20 actual push-ups throughout your exercise isn’t potential…

THAT’S OKAY. Think of the above because the warm-up you aspire to full. In the meantime, do the very best you possibly can. Let’s say:

Follow the remainder of the routine as deliberate if potential.

In this routine, your warm-up will act as a part of your exercise, as you’ll be doing the identical purposeful actions.

Do the BEST you possibly can, keep track of your results for your warm-up too, and enhance with every exercise.

With sufficient consistency and persistency (not a phrase, however rhymed higher and sounded method higher than persistence), you’ll be busting out the total warm-up routine earlier than kicking ass at your actual workout!

Don’t have a program to observe? Or bored with following a random plan on-line that’s not getting you outcomes?

Check out our Online Coaching Program – we’ll deal with all of the heavy lifting (besides the precise “heavy lifting,” that’s your job).

Warm-Up Properly and Avoid Injury!

Hopefully, it is a put up you bookmark, because it’s most likely one of many extra essential ones I’ve ever written.

If you need to keep injury-free, put your physique by way of a dynamic warm-up earlier than you begin your train.

If you might be any individual that desires to observe a program that’s tailored for his or her life and scenario and targets, try our standard 1-on-1 Coaching program.

You’ll work with our licensed NF instructors who will get to know you higher than you understand your self, reply any and all health questions you will have, and program your exercises and diet for you.

What different questions can I reply for you about warming up correctly?

I’m right here to assist!


PS: Still right here, however unsure what to do after your warm-up? Why not let our app let you know precisely what to do!

PPS: The companion put up to this information is “How to Stretch After a Workout.” Give it a learn for those who’re questioning about what post-workout routines you need to strive.


All photograph sources will be discovered proper right here.[1]



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