My 10 Minute Joint Mobility Warm-Up!
Video taken from the channel: Steph Rose
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10 Minute Warm Up for At Home Workouts
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10 MIN WARM UP ROUTINE BEFORE ANY WORKOUT Emi
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Rotate the upper body toward the support leg. Facing forward, bend to the opposite side of the support leg. Switch your support leg and repeat. Repeat 5 times on each side.
Tags 10-minute warm-up functional warm-up how to warm up effectively most effective warm-up warm up before any workout. The Most Effective 10-Minute Warm-up for Any Workout | MapMyRun If your usual warm-up is five minutes at an easy pace on a cardio machine, a slower-paced jog or walk before you start a run or fitness walk, or—worse—nothing at all, stop doing all of these. What you need is a functional warm-up. A good warmup jumpstarts your central nervous system, priming your muscles to play sports and to handle more weight so you can accomplish more in less time. And a great warmup.
Place a foam roller under your bottom leg halfway between your hip and knee. Slide your leg up and down along the foam roller, moving it from the top of the knee to the base of the hip. Try to work over the more tender areas as you can tolerate.
Repeat in 30-second to 2-minute intervals. A 10to 15-minute dynamic warm-up is also a great way to work on the movement patterns you will perform during your strength training. If you will be doing heavy Squats, it’s a good idea. It’s also a 10 minute workout routine so you can be done quickly and get on with your day!
You will love this workout! Remember to warm up and cool down (I have some videos for this on my channel). For each circuit in this 10-minute workout, you have 2 minutes to complete the following moves. Use the remaining time left over for rest until the 2 minutes are up, and then do the circuit over. The 5or 10-Minute Fat-Burner 10 Burpees 20 Pushups 30 Alternating Lunges 40 Jumping Jacks 50 Situps 40 Mountain Climbers 30 Alternating Lunges 20 Pushups 10 Burpees.
Ready to fire up your abs?“Um, your warm-up is tougher than my actual workout!” The dynamic warm-up above is designed for people who are doing serious training. If you are doing heavy deadlifts and squats and overhead presses, a proper warm-up could keep you out of a career-ending injury. This 10-minute video prepares you for any workout, helping to prevent injury and post-workout soreness.
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List of related literature:
|from NSCA’s Guide to Program Design|
|from Developing Endurance|
|from The Athlete’s Guide to Diabetes|
|from Triathlon Science|
|from Fitness for Life: Middle School-2nd Edition|
|from Methods of Group Exercise Instruction|
|from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging|
|from Training for Speed, Agility, and Quickness|
|from NSCA’s Essentials of Personal Training|
|from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes|