The Perfect Warm Up Routine

I know a few people are reading this who don’t warm up at all. If you’re one of those people, don’t be ashamed! You’re probably skipping the warm up because you don’t know what to do or maybe you’re thinking, “what’s the point?”

No worries! I have the solution to your problems.

The warm up is divided into four components.

  1. Increase Heart Rate
  2. Myofascial Release (foam rolling)
  3. Activation Exercises
  4. Dynamic Movements

It shouldn’t take you longer than 15-20 minutes to complete the warm up. But warming up is necessary to help you stay injury free and healthy.

I’ll go over each of the four.

1. Increase Heart Rate

Do this as soon as you come into the gym. It’ll help you kick into “workout” mode and get your blood flowing.

Increasing your heart rate helps circulate blood to your whole body.

It also dialates your veins and arteries to help you better circulate your blood.

You also increase your body temperature. You might even sweat.

Extra body heat will allow you to move better.

All you have to do is spend 3-5 minutes on either the treadmill, bike, or rower. The rower is my favorite because it works out your whole body. In fact, I use the rower for every single one of my cardio sessions.

2. Myofascial Release

Myofascial release is the fancy term for foam rolling.

The reason why you foam roll during your warm up is to release and tension you might be holding.

We carry a lot of tension in our muscles throughout the day, and you don’t want to feel tight or immobile.

Tension causes injury.

I’m sure you’ve had a few workouts where you were too tight, and it ended up ruining the workout and making you sore after.

Spend 6 minutes foam rolling your whole body.

Start with your quads then move onto your glutes, adductors, hip flexors, calves, lower back, upper back, lats, and chest.

Yes, you can do all of that in 10 minutes.

You don’t have to spend lots of time on each one.

Just quickly brush over each muscle for 20-30 seconds.

Now you should be feeling pretty loose!

3. Activation Exercises

Next up is to activate those sleeping muscles!

Activation is firing the muscles to make sure they are working correctly.

Your muscles spend a lot of the day “sleeping.” For example, when you’re sitting at work, your glutes and back muscles are disengaged.

This causes your muscles to be too relaxed and not ready for exercise.

You want your muscles to be able to fire properly when you need them! Especially if you’re lifting heavy.

Here are few exercising you can do to help activate those sleeping muscles.

Glutes – donkey kicks and hip thrusts

Back – Pull aparts and lat pull down

Core – Dead bug and bear crawl

4. Dynamic Movements (pick 1-3 movements)

Dynamic movements are meant to prep you for what’s to come. Typically you want to get really deep positions. I’ll show you what I mean.

I have three go to movements for my warm ups.

  • Tempo overhead squat
    -perform an overhead squat (holding a barbell or dowel road over your head with straight arms). descend into the squat and pause 1/3 way down, 2/3 of the way down and then pause at the bottom. Same thing on the way up. Hold each position or about 2-3 seconds while you adjust your knees and flatten your spine.
  • Deep squat hold
    grab a kettle bell and get into a deep squat position. hold the position for 60-120 seconds. focus on driving your knees out while maintaining connection to the ground with your big toe. you can also put your elbow on top of your knee and drive your knee forward to stretch your ankle.

  • Worlds greatest stretch walk

And there you have it, the perfect warm up routine!

Never worry about injury again as long as you do these four components before your workouts.

Give me a call so I can show you the details of this warm up! You will be surprised at how much better your workouts get when you warm up properly. I’m a personal trainer in Burnaby. Click here to set up an appointment. It only takes 2 minutes to set it up online.

What’s your warm up routine?

Josko Kraken