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]

View all posts

53 comments

Your email address will not be published. Required fields are marked *

  • 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.:)

  • Thanks for making this video! One of my dad’s close friends found out I was really good at yoga and exercise and she asked me to teach yoga to her kids for an hour straight once a week. I was completely lost at what to teach them, as my yoga and workout routine is around 20 minutes, not an hour. But thanks to videos like these I have a full routine planned for them!

  • Heyyy i just love your videos, would you mind making it for comparatively older people like my mom coz she finds it hard to catch up with you. Thank you, i just Love You❤

  • Hi Sumina, thanks a lot for this really helpful video. May you make a video about Ricochet, you’ve played in Paganini No5? That’ll be fantastic.

  • I love this warmup, I use it every time and I never get bored of it. It is a very nice, easy and steady way to get into your workout. Thank you so much, Maddie!

  • so, could you give quick answer (in case when you already answered somewhere here, because many people scrutche heads)about “why you call scale in forth’s The thirds”? This one is much tougher imho (because of specific “overtones” in 4th (just loke 5th it have to be “death clean”:( Maybe thats why it is not in casual list of scale-chords). So my standing applause here.. but why talk about 3ds

  • That is a really interesting idea to practice fourths, thank you! Fourths are very unforgiving because, like 5ths, they are a perfect interval and that means there is no margin for error. If you are the slightest bit out of tune they sound awful.

  • Welche Tonleitern kann man über 4 Oktaven spielen? Ich spiele immer nur G und A über 4 Oktaven… Und benutzt du immer den gleichen fingersatz? Danke für das Video!!

  • Umm, your like a ninja on the violin. I thought scales were just the main 4 tones. I am new to the music stuff, good info though

  • didn’t like it, stretches are too deep and while warming up they should be dynamic, not static, and also they should be placed at the end, while having some cardio at first

  • Thank you! Very helpful. I like your way to explain and the reasons of doing that or those. Awaiting for new tips and tricks video ��

  • me thinking that i’m so out of shape that i’m out of breath after this. then me reading the comments relaxing i’m not the only one. thank goodness

  • Please do a Cool Down and Stretch routine!!! I usually do the Morning workout but it will be good to have another!!! I don’t like to finish a HIIT workout and go straight to a 15 min stretch routine… I feel I stop too sharp and don’t have enough time to bring my heart rate slowly down before to start the stretch

  • This is the first time I’ve seen your video and like your ideas of warming up. I’m a beginner and appreciate all the help I can get. I will follow your plan on practicing and warming up. Love it! I will definitely look you up whenever I need that extra help. Thank you so very much!

  • Hey, could you maybe do a video on the 2nd/3rd/4th etc hand positions sinc I only know the first and i want to restart learning the violin! (I stopped about 6-7 years ago bc I didn’t have enough time and energy anymore, but now I really want to restart it, I still have the bases seeing as I played for about 7 years beforehand:D) Thank you!

  • This video is so far the most helpful one for me, an older guy without a teacher. G major…., the 10th (G major) really helps! Nobody has ever told me!

  • For violas with the scales, only do it 3 octaves. Doing 4 is next to pointless as you rarely go higher than a high b on your a string. There is very little music I have found or played higher than that and it isn’t particularly pleasant sounding on the Viola.

  • Katie, I do this type of 5 minutes workout every morning after I wake up before I go to work or before I go for a morning �� or to gym. Now then, love your face positivity expression at end with ���� up! �� -Ryan

  • The Mozart on the background reminded me what I have to practice today.btw,you’re so lucky to be able to go to a university!I’m broke

  • Aren’t you playing 4ths in the final tip? Either way interesting video. Never thought about doing tenths for warm up! Will try them out this week

  • Can you explain a little more about what tenths are? I can see what you are doing stretching your fingers. Are the notes 10 whole steps from each other?

  • Scales are so good! You can use them to warm up. You can use them to focus on one part of playing the violin like different bow strokes or perfecting posture and hand, wrist, and arm movements (instead of a piece so you can focus your attention to the technique, not the notes). And scales can be used to practice shifting. The lost goes on and this comment is getting a bit long. If ever you feel like not doing scales just remember that no matter how tedious they are, you’re doing yourself a huge favour. Even if it’s just 15 mins per practice session of scales, you can’t get worse by doing them (I hope).

  • i couldnot concentrate watching your beautiful eyes and pretty face… i must replay and HEAR this video again. Thanks for the tips!!!

  • wow!!!! this is only warm up,I swear I sweat a lot.It seems this is an exercise for me lol!!!! no kidding this is the best warm up ever ❤,thanks for this video.

  • Thank you SO MUCH! You explained it very well especially with the reasoning behind why you do what you do. Knowing this I can try octaves as a cellist, which will stretch my have similar to tenths.

  • Hi Sumina! Thanks for your videos, may I suggest you a subject.. like how to work on fast upbow staccato? THANKS FOR EVERYTHING YOU DO!!

  • My 2 cents: Children and teenagers should practice 10ths and octaves (8ths) in order to STRETCH their fingers as they grow up, provided they practice for many years (e.g., 8-12 years) as a child/teenager. 8ths (octaves) are much more important musically than 10ths since very few violin compositions (other than Paganini) use 10ths. My pinky (way past age 20+something) is too short to play tenths in the 1st through 2nd positions so I focus on practicing octaves, 3rds, 4ths, 5ths, and 6ths. My warm-up sometimes starts with an open G-string and then I place my 1st finger on the D-string, then the 2nd finger on D, then the 3rd finger on D, and then the 4th finger on D-string. Then I repeat this pattern using the open D-string and play 1st, 2nd, 3rd and 4th fingers on the G-string. Then I repeat those 2 patterns using the open A-string, and then the open E-string. And before or after that, I play a 1 octave G major scale or A major scale slow detache’ and then slurred (”legato”) super fast to get my fingers moving quickly; then 2 octaves, then 3 octaves. I have to work more on 4 octaves as my intonation and fingering struggles that high up the fingerboard.

  • First two minutes I just kept wondering how is it violinist are soooooo beautiful….then I realized I need this info hahaha have to shift my priorities…thanks so much for this…

  • I do some Schradieck, too. I think they are very useful to warm-up left hand’s fingers! ����
    (Sorry for my bad English… I’m italian)

  • 4-octaves: Gmaj, Gm, Abmaj, Abmin
    In different bowings/slurs -start with 3/4 per slur
    Tenths
    Thirds
    TIP: during slow practice make sure to move your left fingers quickly so your fingers memorize the movement:)
    This is just a note for me

  • Hi Caroline!���� I really, really enjoy your channel and the simplicity of your surroundings/background. You’re one of the few female trainers I follow.��
    Keep encouraging us to get stronger!����
    BTW, I absolutely love the countdown and text graphics used in your videos…so clean & minimalistic.
    Would you be kind enough to tell me what software program you use during your video editing to get those effects? I love the look.��

  • ✅8/20 I’m so sore today. ��
    ✅8/15 Pylo time!!
    ✅8/13 Full body day
    ✅8/12 oof! I haven’t been warming up. ��
    ✅8/9 Ready for some low-impact HIIT
    ✅8/6
    ✅8/5
    ✅8/3
    ✅8/2 HIIT day!!
    ✅8/1 Happy August!
    ✅7/29 Wall sits with DB time. ��
    ✅7/28 Arm day! ��
    ✅7/23 Ready for HIIT day 4!
    ✅7/21 Ready for HIIT It Hard D2!
    ✅7/19 Ready for your Burpees Blitz!
    ✅7/12
    ✅7/9 Ready for the 1 HR dumbbell workout!
    ✅7/8 Thank you, Caroline! I’m ready for the glutes and hamstring workout now!

  • Great warm up routine..showed me how stiff I am and really need to work on flexibility more.
    Will definitely be checking out your flexibility and stretching video.

  • Hi Sumina! I always love to see what you’re up to. Thanks for these tips. I wanted to point out one thing you were doing right (in my opinion) but didn’t actually mention in your video… NO vibrato with scales. That helps to focus on intonation.

  • After looking for hours for aa good seriuous video about this, I finally found something good. Thank you. Have you uploaded any video on the importance of breating by the way?

  • I like a lot of your work, but why would you start on a high impact exercise ( i.e since both feet off the ground at the same time) rather than first getting synovial fluid flowing to the joints and then progressing?

  • Wow, this was awesome! I’m so glad I found this. I’m 57 and overweight, and just joined a gym. I didn’t want to push myself too hard today, but I stretched when I got home and took an aspirin, lol. I’m going to use this vid to warm up and cool down from now on. It’s a 15 min walk each way to the gym then home, which can be a good warmup/cooldown, but I like the stretches too, to increase flexibility. Thank you so much!!