You want your body to be in a condition to pull, push and move both horizontally and vertically. To do this you need quick and easy warms up that gets your blood flowing and increases your oxygen level.
Your core body temperature needs to go up so that your tissues and joints are ready for training. Don’t spend so much time warming up that you don’t have time for your total workout. Plan 8 to 10 minutes to complete the warm-up and then hit your workout of the day (WOD). Here are some warm ideas to try before you get after it:
Run for the heart
Run for 400 m or on an inclined treadmill to get the heart pumping. A walking lunge with an overhead reach can produce oxygen flow. You should break out into a light sweat. This isn’t a full out race but will warm the muscles and activate your body.
Push and pull for flexibility
Inside Affiliate recommends the following warm-ups and to complete three rounds or until you reach your time commitment.
Warm-up 1
- Dumbbell Push Press: vertical push
- Ring Row: Horizontal pull
- Walking Lunge: Contralateral lower body movement
Warm-up 2
- Push-Up: Horizontal Push
- Chin-Up: Vertical Pull
- Overhead Squat: Fixed lower body movement
Mix it up
You can choose to alter a warm-up with kettlebell swings, squats, burpees, jumping jacks, or hip extensions. It’s a good idea to mix things up so you don’t get stuck in a boring routine too.
What not to do in your warm-up
Make sure you don’t overdo the warm-up and wear out the muscles for your WOD. Don’t grab and use the heaviest weights. Go weightless or use just a bar.
Don’t warm up the upper body and then complete a demanding lower body WOD. Don’t forget key joints like your wrists and ankles as the workload can be intense on them.
