How to warm up properly




In this training video we will give you a guide on how to prepare your body to get the most out of your workout. It’s important to include pre-workout warm-up before you begin and then finish with a cool down to get your body back into gear. Stretching the muscles prepares them for physical activity and prevents injuries.



Is a warm-up really necessary?


Doing warm up exercises before your workout is important in many ways. A good warm up will gradually increase your heart rate, increase circulation to your muscles and ligaments. Your muscles respond better to challenges if they are loose and warm. It will also mentally prepare you for your workout.

So in warming up thoroughly, we are preparing the body and the mind for the more energetic demands to come.

We have prepared 5 warm up exercises for you which are described below in more details:



1. Air squats                                 3*12


Stand with your feet a little wider than hip-width apart, straighten your back and engage your abdominal muscles, and have your arms resting at your sides.

Now bend your knees slowly, pushing your butt and hips out and down as if you are sitting down into a chair. Keep your knees aligned over your ankles. Keep your weight balanced evenly between the front and back of your feet. Lower your body until your thighs are parallel to the ground. Straighten your legs to come up and lower your arms back to your side.



2. Jumping lunges                     3 * 12


Assume a lunge position with one foot forward with the knee bent and the rear knee nearly touching the ground. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain stability. As you jump as high as you can, switch position of your legs by moving your front leg to the back and the rear leg to the front.


3. High knees                               3 * 12

Begin in an athletic position with your knees slightly bent and your feet shoulder width apart. Flex the hip and bring your right knee up toward your belly button. As the right leg comes down, bring the left knee up. Alternate lifting the knees high as you jog in place.



4. Jumping squats                      3 * 12

This exercise is an extension of # 1.

Begin with your feet hip-distance apart. Lower into a squat as you extend your arms, elbows bent and hands in loose fists. Push your hips back and keep your weight on your heels. Jump up explosively and let your arms swing behind you. Land softly on your feet and repeat.



5. Burpees                                    3 * 12         

Begin by placing your feet back into a push up position. Stretch out your arms with your hands flat on the floor in front of you. Tighten your abdominal muscles and keep your back straight. Kick your legs backwards into a press up position and lower your chest to the floor. Push your chest back up to the press up position thrust both feet forward so you are back in the squat position. Jump up as high as you can with both arms over your head.


Always remember to hydrate…. drink lots of water…



Let´s do this!