If you are like me, you hate wasting time with a warm up. And nowadays, people will have you believe that you need to spend hours warmup up. Stretch this, activate that, and on top of that, they make up words and put them together to make it sound like a warm up is something more. “It’s time for the neuro-mobility-pillar-sequence 4 warm up.”
Well I have news for you. A warm up is just that. It prepares the body for the work you are about to do. That’s it. So here is my 100 rep warm up. It takes around 5 minutes and can be done anywhere with anybody. A commercial gym, a collegiate weight room, one of those terrible hotel weight rooms, anywhere. And I guarantee that when you are finished with it, you’ll be ready to work!
This is not how you Warm Up to get real work done!
The 100 Rep Warm Up
10x High Knee Pull Lunge- Pull your knee up to your chest, and lunge down. Alternate sides
10x Back Lunge w/ Twist- Perform a back lunge. In the lunge position, place both hands on the front leg and twist over the leg.
10x Side Lunge with a Grind- Perform a side lunge. Once you reach the bottom position of the lunge, keep the hips low, and shift your weight from once side to the other without allowing you hips to raise and keeping you weight through your heels
10x Squat- Y’all know how to do these!
10x Good Morning- Same as the barbell version, just with your hands on the back of your head instead of a barbell.
10x Push Up- No explanation necessary.
10x Pull Up- Ditto
10x V-Ups- Laying down on the ground, extend your arms overhead. Raise your legs and arms, at the same time, until they meet above your waist. Lower your limbs the same way.
10x Moving Plank- From the plank position, raise your hips as towards the sky while keeping your elbows down on the ground. Return to the starting position
10x Burpee- GET SOME!!
Now this is a Warm Up I can get behind!
This warm up won’t take you more than 5 minutes and if you feel like you need a bit more, either increase the reps or run through it twice.
Hopefully this inspired some of you to stop ditching your warm up knowing that it only takes a few minutes to get ready to get after it! If you want some more warm up ideas check out my Dynamic Athlete Training Program over on Train Heroic.
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