Warm Up

I snagged this warm up from the Look Better Naked book (found HERE) and I am OBSESSED. I really love this book! Great advice and this is a great little warm up to get your heart rate up and ready for your workout.

1. Deep Pivoting Squat

  • 1 set of 20 reps
  1. Start with your feet wide apart and your arms reaching straight up
  2. Squat as low as you can while keeping your arms extended
  3. Pivot around to face the opposite direction and squat again- this is one rep (get back to facing the original side)
  4. Repeat while alternating directions of your squat

2. Walking Leg Cradle

  • 1 set of 10 reps (each side)
  1. Stand with your feet together and raise your right knee to grab with your right hand
  2. Grab the right ankle with the left hand and pull the foot up so your right foot is about the same height as your right knee
  3. Bend your left knee and lower your butt until you feel the stretch in your right hip
  4. After a few seconds lower the leg, take a step forward and alternate legs

3. Walking Heel to Butt

  • 1 set of 10 reps (each side)
  1. Stand with your feet shoulder-width apart and your arms at your side
  2. Bend you right knee and bring your heel to your right butt cheek, grab your feet with your right hand (I know some people stretch this with the opposite hand but I like keeping my knee in line as much as possible)
  3. Pulling your butt in, you will feel the stretch in your right quad and hip flexor
  4. After a few seconds, take a step with the right food and repeat on the other side

4. Lateral Jump

  • 1 set of 20 reps
  1. Stand with your feet together and your knees slightly bent & imagine a little line on the floor about 3 inches to your right
  2. With both feet together, jump over the line laterally and land with that same imaginary line 3 inches from your left (keep your knees bent while jumping and landing, it will be easier on your joints)
  3. Immediately jump back to the starting position to complete your first rep
  4. This exercise is an explosive exercise meant to be done as quickly as possible- bunny rabbit that up!

5. Walking Inverted Hamstring

  • 1 set of 10 reps (each side)
  1. Stand with your feet shoulder-width apart and your arms at your side
  2. Step forward putting the weight on your left leg
  3. Balance on your left leg and lift your right leg straight out behind you (your tosro can move forward with the natural movement)
  4. Keep your hips squared- you should feel the stretch on the stabilizing (left) leg
  5. Return to starting position and repeat on the other side

6. Wide Out

This picture was kinda awkward to take haha.
  • 1 set of 20 reps
  1. Stand with your feet together and your arms straight out in front of you, palms facing towards each other
  2. Jump and spread your legs so that you land heels first, with your feet wide apart (keep your knees soft as you land)
  3. Simultaneously open your arms so that they extend out to the side
  4. Jump back to the starting position to complete 1 rep

7. Forward and Back Single Leg Hops

  • 1 set of 10 reps (each side)
  1. Stand on your right leg and imagine a line on the floor 3 inches in front of you
  2. Jump over the line on your right foot and land 3 inches in front of that little line
  3. Jump backwards to the starting position to complete one rep
  4. Again, these are meant to be done quickly and explosively!
  5. You can do all your right side and then all your left side of alternate each time

8. Lunge Walk with Rotation

  • 1 set of 10 reps (each side)
  1. Stand with your feet about shoulder-width apart and your hands to your sides
  2. Step forward with your right leg into a deep lunge
  3. As you lunge, lift your arms overhead and rotate the upper body over the front lunging leg
  4. Bring your left leg forward and repeat on left leg

9. Single Leg Lateral Hop

  • 1 set of 10 reps (each side)
  1. Stand on your right leg and imagine a line on the floor 3 inches to your left
  2. Jump over the line with your right foot and then jump back to the original position to complete one rep
  3. Completely these quickly to get that heart pumping

10. Lateral Push Up Shuffle

  • 1 set of 5 reps (each side)
  1. Get into a standard push up position
  2. Laterally move your right hand and right foot about 7 or 8 inches to the right
  3. Move your left hand and left foot to follow the right to return to the standard push up position
  4. Repeat on the other side

I’ll usually end my warm up with some jump ropes or a light jog just to get my heart rate up to a consistent pace.
Let me know what you guys think about this warm up and any great workouts/exercises that you love to do in your warm ups!
Again, so sorry that posting has been so inconsistent, life can be crazy!!

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