This archive report was first published on 18 September 2019.
Before you start any workout, it's essential to warm up your muscles. A dynamic warm-up is a series of movements that prepare your body for physical activity, improving flexibility and reducing the risk of injury. According to All Out Studio, a 5-minute dynamic warm-up can be an effective way to get your body ready for a workout.
Published on September 18, 2019, in Women's Health, this article provides a 5-minute dynamic warm-up routine that includes six exercises to help you prepare for a workout.
Dynamic Warm-Up Routine ¶
- 1. FAST (Forward, Angle, Side, Transverse) Hip Rock Start in a kneeling position, with one knee bent and the other knee on the ground behind you. Rock your body forward and backward, then move your front foot at a diagonal angle from your torso, and repeat. Move your front foot to the side of your body, and repeat. Then, move foot to a backward diagonal angle (transverse), and repeat. Complete the same movement on the opposite side.
- 2. Quadruped Hip Rock Start on all fours. Extend your right leg out to the side, then sit your hips back until your butt rests on your left foot. Press your hips forward until your body forms a line from head to knee. That's 1 rep. Do 10 reps per side.
- 3. Hip CAR (Controlled Articular Rotations) Start on all fours. Hover your left knee off the floor, then circle it toward your left elbow, up and out to the side at hip height with your inner thigh parallel to the floor, and backward until your quad is parallel to the mat. Return to the start. That's 1 rep. Do 10 reps per side.
- 4. Thread the Needle Start on all fours. Slide your right hand along the floor behind your left wrist until your shoulder is on the floor. Reverse the movement and lift your right arm into the air, twisting to gaze up. That's 1 rep. Do 10 reps per side.
- 5. Inchworm to Runner's Lunge With Rotation From standing, fold over at the waist and walk your hands into a plank. Bring your right foot to the outside of your right hand in a lunge. Touch your right elbow to the mat inside your foot. Twist your torso to the right and lift your right hand into the air. Return to the start. That's 1 rep. Do 10 reps per side.
- 6. Lateral Lunge to Knee Drive Start standing. Step to the side with your right leg, push your hips back, and lower your body until your leg is bent 90 degrees. Transfer your weight to your left leg as you drive your right knee up to hip height. Return to the start. That's 1 rep. Do 10 reps per side.
