Your Blueprint for that Optimal 5-Minute Warmup Routine

 

Easy 5-Minute Mobility Warm-Up

Video taken from the channel: WebMD


 

5 Minute TOTAL BODY WARM UP Routine / BEST Before Workout

Video taken from the channel: Criticalbench


 

The BEST 5 Min Warm Up | Do this before your workout!

Video taken from the channel: Katie Austin


 

5 Minute Warm Up Routine

Video taken from the channel: Caroline Girvan


 

The BEST Leg Day Warm-Up (5 Minutes or LESS)

Video taken from the channel: Mind Pump TV


 

THE BEST 5 MINUTE WARM-UP | Learn with Me | Sumina Studer

Video taken from the channel: Sumina Studer Violinist


 

10 MIN WARM UP FOR AT HOME WORKOUTS

Video taken from the channel: MadFit


Your Blueprint for the Optimal 5-Minute Warmup Routine STEP 1: FOAM ROLL. Foam rolling before a workout can improve blood flow, increase range of motion and reduce muscle STEP 2: WARM UP YOUR HIPS. Next, pick your favorite hip-mobility drill. But carving out some time to warm up before you hit the ground running is an important piece of the puzzle. Think of your warm-up as the pre-heat setting on your oven.

It sets the scene for your body, so it won’t come as a complete shock when you take off from zero to 100. There’s a huge variety of warm-up exercises you can do, so we put together a great, 5-minute warm-up you can use before most strength-training sessions. Overview of the warm-up: 8 inward hip rotations, 8 outward hip rotations (each side) 8 forward arm circles, 8 backward arm circles. Begin by rocking your body forward and backward by bending deeper into your front knee. Do this five to six times.

Then move the front foot at a. The following warm-up will prepare your body to train at the highest level. This is a shortened Dynamic Warm Up to fit the needs of coaches and athletes who are rushed between games, workouts, and.

It’s the new 2020 Summer Shred! Here’s a brand new warm up routine that you can use before ANY of your workouts in any workout program. It’s a quick 6 minute.

Sit your butt back onto your heels, outstretching your arms in front of you so your stomach is resting on your thighs. Take a full breath in through your nose and breathe out all the air until you. Engage your core, keep your back straight, and slowly lower your hips until your thighs are parallel with the floor. Pause briefly with your knees over, but not beyond, your toes.

Rotate at the waist, back and forth, to warm up your core. Change arm heights (high, low, middle) and arm length (straight arm, bent arm) to alter the amount of torque you generate. Nov 4, 2018 Explore Kimberly Cornier’s board “Warmup” on Pinterest.

See more ideas about Warmup, Workout warm up, Warm up routine.

List of related literature:

Irrespective of the conditioning level of the athlete, every workout should include five stages: (1) limbering up (5 minutes), (2) stretching (5–10 minutes), (3) warm­up (5 minutes), (4) primary activity, and (5) cooling­down and cooldown stretching (10 minutes).

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

The idea is to maintain the distance of the repetitions within the long sets but to increase the time allowed to run each and to increase the rest intervals by 30 seconds to one minute.

“Coaching Track & Field Successfully” by Mark Guthrie
from Coaching Track & Field Successfully
by Mark Guthrie
Human Kinetics, 2003

Or do 20 second sets, followed by 40 seconds of rest, every minute for 20 minutes.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

To summarize, instead of performing 6 straight reps, you do 6 reps, rest for around 10 seconds, then 2 reps, rest for around 10 seconds, 1 rep, rest for around 5 seconds, and then one more rep to finish.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Prior to each workout, complete a 5 to 10 minute warmup.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

A sufficient warmup is important to work this heavily safely, but don’t dawdle or waste energy.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

The underlying question for any routine should always be, Will this help me throw farther?

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

Random assignment to 50% of 1RM with a 6-second tempo and no relaxation phase between reps, 80% of 1RM with a 2-second tempo and 1 second of relaxation between reps, or 50% of 1RM with a 2-second tempo and 1 second of relaxation between reps.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

In a program designed to increase strength only, the rest interval is less important and should approach 1 minute.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Perform for 8 to 10 seconds with a 30-second rest interval for 3 to 6 repetitions.

“Developing Agility and Quickness” by NSCA -National Strength & Conditioning Association, Jay Dawes
from Developing Agility and Quickness
by NSCA -National Strength & Conditioning Association, Jay Dawes
Human Kinetics, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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16 comments

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  • Warming up is SO important!! This is a quick, yet effective warm up routine that you should complete before each workout! Save this video… you’ll be using it lots! Much love! Xx Maddie

  • Thank you for having so many workouts in your Chanel to choose from �� I have been doing your workouts for about two weeks now. Loving them ��

  • I am a guitarist, but this is very interesting. Something is not clear for me: how do you decide when to shift positions, and when to play 3 note in a position, and when to play 4? (on guitar we play mostly 2 octave scales in one position)

  • Sorry this seemed more like a workout in some parts rather than a warmup. I liked the middle and the end which seemed focused on the stretching….

  • Love the warmup, I do it before all of my workouts. Would enjoy another in the mix, for variety! I do use the 5min one posted, as well.

  • Thanks for this tip, Sumina! On a separate note to Sumina: I’m surprised you didn’t win the Menuhin 2018 competition. You sound much better than the winner Diana Adamyan, and her clip that I saw is at https://www.youtube.com/watch?v=s6aE7adBwHI Your clip that I saw is at https://www.youtube.com/watch?v=7uQZsx33jCQ I entered only 1 music competition plus 13 (or more) auditions for orchestras and 1 audition for the Julliard School or Music. The latter was daunting as there were 8 judges, 6 in the 1st room, 2 in the 2nd room, and seeing the 6 judges sitting merely 8 feet away from me was daunting and made me nervous and I flubbed the music playing by memory when nervous. I wasn’t surprised that I didn’t get into Julliard, so I switched careers before graduating high school and went into engineering. I’m sure you will do fine in a career of music.

  • Thanks for this very nice workout. I really appreciate your work but i really Belgien to overthink the forces in between your music tracks for me it is very demotivatingja der track ist Doping in the middle of a very intensiv section. This is the pattern in your otherwise workout s. For me music is key for Motivation effect like in les Mills or strong by Zumba etc programms. So i would highly recommend and appreciate it very much if you would try to mix your music Serrano courses in between all to use tracks that fit the rhythm the interval you have chosen for the sections in your workout. Thank you.

  • Hi Madfit, I have a petition: can you do a 2 week challenge for booty growing plus thighs?
    Hey everyone, like this comment if you want this tooo… I know chloe ting already has one of this challenges but brooo Maddie is 100% better than her ( no hate )

  • woah i got to the second set of star jumps just after the foot work and i got a random but really harsh pain in the lower left side of my stomach, does anyone know what that is?

  • Have been using this warm up for about 3 weeks now. was really frustrated at first because I could barely make it through but now I feel like it is one of the best warm up work outs for me! keep pushing everyone itll get easier:)

  • Hello there! I’ve just found your channel, and I must say your video was the best one I found on this subject hahah I really need to practice more, specially the bow hand. I wonder how much time per day you’d recommend me to practice, I need to establish a routine for this otherwise I’ll never be able to play well XD

  • Here’s a Madfit challenge:
    For two weeks, try to do this 10 minute warm up, the 500 rep core workout and alternate between her leg and arm workout.( I have a public playlist of the videos I’m referring to on my channel.) For example, on Monday you would do the warm up the core workout and legs. On Tuesday you would do the warm up core workout and arms. Hope you try it! Comment about your results!

  • Hello from ����.
    Love your channel. Great selection for mixing and matching. Your explanations helped me figure out what I may have been doing wrong with some exercises and possible causes of some injuries. I may made corrections and it seems to be working. Thank you!

  • When I cant to the pffttt via my mouth, it went out as a fart ����. I’m confused I thought this is a workout already and not a prelude to it hahaha

  • Can anyone suggest a warm up without jumping? Cause I’ve been doing this and I’m starting to feel it in my knees….. not sure how to approach squats either

  • Yes, I definitely needed the reminder about scales…! Thanks for sharing, nothing groundbreaking by themselves viewed apart but love the way you explain the progression, makes a lot of sense.:)