15 Heat Up Workouts & 3 Dynamic Routines to Stop Harm


Right now, you’re gonna be taught the significance of warming up, and find out how to heat up with particular video routines…as a result of I’m a pleasant particular person.

That is so vital for coaching safely that each time we design a exercise for our teaching shoppers, it at all times begins with a correct warm-up. So I’m excited to share these warm-up suggestions and tips with you too.

On this information we’ll cowl the next (click on to go to that part):

These items is so essential as a result of getting injured sucks.

And each single day I watch folks wander into the gymnasium, instantly lie down on a bench, and begin cranking out their exercise with a heavy weight inside seconds.

This makes me weep for humanity.

These individuals are simply WAITING to get injured. They’re basically enjoying with dynamite (additionally not advisable).

Playing with dynamite is not recommended

So that you’re studying the proper article.

Additionally, for those who’re considering a program that tells you precisely find out how to heat up and work out, you might like our new app!

Nerd Health Journey will set you on an journey that may let you know precisely when to exercise, when to heat up, and when it’s best to relaxation. No guesswork wanted. 

You possibly can sign-up for a free trial proper right here:

Ought to I Stretch Earlier than A Exercise? No. Heat Up As an alternative

Above all else, crucial factor you are able to do when figuring out is to heat up correctly.

Now, you is perhaps saying to your self, “Come on. Certainly it’s not the MOST essential factor…”

To which I’d reply: “First, don’t name me Shirley. Secondly, for those who don’t have sufficient time to heat up, then you definitely don’t have sufficient time to work out.”


So WHY is it so essential? 

Consider your muscular tissues like rubber bands.

Your muscles are kind of like this.

When you spend all day sitting at a desk, hunched over a keyboard, these rubber bands have gone virtually fully unused.

Then, for those who go to a gymnasium and instantly begin lifting heavy weights or sprinting actually quick, these chilly, unstretched rubber bands get pulled aside in a short time and might get snapped or pulled off form.


So, what about simply common, static stretching earlier than figuring out? 


As we level out in “Should you stretch before or after your workout?“:

A consolidation of studies confirmed there aren’t many advantages to static stretching earlier than exercises. 

For starters, static stretching is not going to outcome within the discount of the prospect of damage.

Additionally, static stretching can really decrease your potential for strength gains and efficiency.”

Nonetheless, dynamic warm-ups – what you’ll be taught on this article and what we deal with with our 1-on-1 coaching clients – are AWESOME for prepping you to get able to energy prepare:

Consider it like a pregaming in your muscular tissues – besides substitute “alcohol” with “superior.” By leaping round and getting your muscular tissues free, energetic, heat, and prepared for motion, you might be placing your muscular tissues via their full vary of movement and getting them prepared to begin dealing with heavier masses (energy coaching).

As identified in this study, “warming up” also can assist cut back soreness after a exercise.

On high of that, doing a dynamic warm-up will help activate your central nervous system, priming your muscular tissues for an excellent exercise that produces your finest effort.

Add “improved blood circulation” to the record of advantages of warming up, which is able to allow you to carry out nicely in every train.

Want one more reason? When your physique is correctly warmed up, your muscular tissues and joints are prepared for max flexibility, which implies you’ll be able to carry out every train with PROPER kind (like deep barbell squats, for instance) that maximize outcomes and decrease the chance of damage.

So, whether or not you might be running or strength training…a correct warm-up might be crucial 5-10 minutes of your day. 

Nonetheless with me? 

Nice. When you have been injured previously, and also you’re studying to heat up so you’ll be able to cease stalling out in your progress, allow us to assist!

We create customized exercise options with dietary steerage for busy folks such as you.

In different phrases, we allow you to get sturdy and eat higher, each step of the best way. 

Newbie Dynamic Heat-Up Video And Workouts

The above video comes from Senior Coach Staci Ardison, whose success story is here (and he or she’s now a lead coach in our NF Coaching Program)

Don’t overthink this: Your aim is to raise your coronary heart price, put your muscular tissues and joints via their vary of movement to heat them up and ensure all the pieces is functioning correctly, and getting ready your physique to energy prepare!

It will get you prepped for a day of getting stronger.

When you learn the above paragraph and thought: “Sure I’m doing energy coaching, please inform me extra Steve! Extra!”

Firstly, thanks for saying please – your mother taught you nicely.

Subsequent: allow us to assist get you sturdy, safely! We assist busy folks go from strength-training-newbie to energy coaching badasses.

Whether or not you’re doing body weight or new to weight coaching, we create a exercise program and supply meals steerage that’s particular to YOUR life.

3 Superior Dynamic Heat-Ups And Movies

#1) Right here is an Superior Heat-up Circuit you are able to do anyplace:

  • Leap rope: 2-3 minutes (optionally available)
  • Leaping jacks: 50 reps(pull your shoulder blades again, lengthen arms and actually deal with the motion)
  • Body weight Squats: 20 reps
  • Lunges: 5 reps every leg
  • Hip extensions: 10 reps
  • Hip rotations: 10 reps every leg (such as you’re stepping over a fence)
  • Ahead leg swings: 10 reps every leg.
  • Facet leg swings: 10 reps every leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 5 every leg

This explicit warm-up is perhaps tougher than your precise exercise, particularly for those who’re following one thing like The Beginner Bodyweight Workout.

Sure, there may be loads of work put in your hips, butt, legs, and core. As nerds/desk jockeys, these are usually the muscular tissues which can be the tighest and least energetic, and thus most vulnerable to an damage.

In case your arms and chest are significantly tight or sore, you’ll be able to throw two extra actions as nicely: 

  • Arm swings (holding your arms straight out to the facet, after which swing them and cross them in entrance of your chest)
  • Shoulder rotations (holding your arms straight out to the facet, and transfer your arms in a round movement, making greater circles every time)

Are you a runner? 

#2) Take a look at our warm-up routine particularly designed for runners:

You too can try our Beginner’s Guide to Running for extra tips about find out how to run safely.

#3) Right here’s one other superior dynamic warm-up video from my coach, Anthony, which additionally covers loads of Mobility:

When it comes time in your exercise, in case you are doing heavy strength training (with barbells or dumbbells), be sure you do some warm-up units earlier than leaping into the burden you’ll be coaching with for EACH EXERCISE.

All the time begin with a set utilizing simply the bar to work in your kind and get your physique used to the motion.

Then, do just a few units of only a few reps with growing weight (however received’t tire you out) and THEN begin your exercise.

It’s one thing we deliver up earlier than each exercise in Nerd Health Journey, our new habit-building app! If you would like, you’ll be able to take a look at drive it proper now at no cost!

15 Finest Dynamic Heat-Up Workouts To Stop Harm

This LEGO man warms up so he doesn't get injured during exercise

These are our favourite fast warm-up workout routines that may allow you to stop an damage throughout your exercise! 

  1. Marching in place whereas swinging your arms.
  2. Leaping jacks
  3. Strolling jacks
  4. Arm circles and shoulder shrugs.
  5. Mountain Climbers
  6. Swinging toe touches.
  7. Leg swings (ahead)
  8. Leg swings (facet to facet).
  9. Hip rotations (like stepping over a fence)
  10. Hip circles (such as you’re hula hooping)
  11. Body weight squats.
  12. Push-ups.
  13. Lunges.
  14. Hip extensions.

Get into the behavior of doing these workout routines earlier than doing any exercise. They’ll assist maintain you cellular and limber and damage free. When you’re unsure find out how to do any of those actions, watch the movies for them under.


Marching in place swinging arms

2. WALKING JACKS (If You Can’t Do Leaping Jacks)

Do walking jacks if you can't do jumping jacks!


Jumping Jacks are a great cardiovascular bodyweight exercise


Arm circles like so are a great way to get your heart rate up before doing HIIT.


Staci doing a mountain climber


Coach Staci doing a toe touch warm up , by lifting leg and touching toes with opposite arm.


Steve doing forward leg swings for a warm up


Steve doing a warm up by swinging a leg side to side


Steve doing hip rotations warm ups


Someone rotating their hips like a hula hoop for a warm up


Do a proper bodyweight squat to work out your legs


Knee push-ups like this are a great way to progress to a regular push-up!


This gif shows Staci doing a push-up in perfect form.


Do the assisted lunge until you can do regular lunges


Do Lunges to strengthen your legs for the beginner bodyweight exercises!


Raising your hips of the floor, like so, is how you do the bridge bodyweight exercise.
These workout routines are the PERFECT actions you need to be doing earlier than any strength training program.

Oh, what’s that? You’re new to energy coaching and unsure what you’re doing? No drawback!

We assist folks precisely such as you.

Properly, not precisely. You’re a singular snowflake, your mother loves you, and so forth.

What I imply is we assist folks such as you to begin energy coaching.

We do kind checks, create customized exercises based mostly in your gear and time dedication, and extra.

To Reply Your First Few Questions…

“Steve, I can’t do leaping jacks/I reside on the second ground.” 

That’s okay – the explanation I like leaping jacks is that they work out all 4 of your limbs directly and get you bouncing round.

As an alternative, channel your inside Chuck Norris and do punches and kicks with every leg. I don’t care for those who can’t kick greater than your shins and your punch wouldn’t kill a fly…simply get these limbs flailing and warmed up!

You can additionally simply do “Strolling Jacks.”

Do walking jacks if you can't do jumping jacks!

“Um, your warm-up is harder than my precise exercise!” 

The dynamic warm-up above is designed for people who find themselves doing critical coaching.

In case you are doing heavy deadlifts and squats and overhead presses, a correct warm-up might maintain you out of a career-ending damage.

Nonetheless, in case you are simply getting began with train and also you’re solely doing bodyweight exercises, clearly 20 actual push-ups throughout your exercise isn’t doable…

THAT’S OKAY. Consider the above because the warm-up you aspire to finish. Within the meantime, do one of the best you’ll be able to. Let’s say:

Comply with the remainder of the routine as deliberate if doable.

On this routine, your warm-up will act as a part of your exercise, as you’ll be doing the identical useful actions.

Do the BEST you’ll be able to, keep track of your results for your warm-up too, and enhance with every exercise.

With sufficient consistency and persistency (not a phrase, however rhymed higher and sounded approach higher than persistence), you’ll be busting out the total warm-up routine earlier than kicking ass at your actual workout!

Don’t have a program to observe? Or uninterested in following a random plan on-line that’s not getting you outcomes?

Take a look at our Online Coaching Program – we’ll handle all of the heavy lifting (besides the precise “heavy lifting,” that’s your job).

Heat-Up Correctly and Keep away from Harm!

Hopefully, this can be a publish you bookmark, because it’s in all probability one of many extra essential ones I’ve ever written.

If you wish to keep injury-free, put your physique via a dynamic warm-up earlier than you begin your train.

In case you are someone that wishes to observe a program that’s tailored for his or her life and scenario and objectives, try our fashionable 1-on-1 Coaching program.

You’ll work with our licensed NF instructors who will get to know you higher than you already know your self, reply any and all health questions you may have, and program your exercises and diet for you.

What different questions can I reply for you about warming up correctly?

I’m right here to assist!


PS: Nonetheless right here, however unsure what to do after your warm-up? Why not let our app let you know precisely what to do!

PPS: The companion publish to this information is “How to Stretch After a Workout.” Give it a learn for those who’re questioning about what post-workout routines it’s best to strive.


All picture sources may be discovered proper right here.[1]

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