10 Dynamic Warmup Exercises

To try before your next big workout

Your warm up routine should be between 5-10 minutes and will help prepare your body for more arduous activity and movement, making it easier on your muscles and joints while exercising. 


Some benefits of a pre-workout warmup include: 

  • Increased Flexibility

  • Lower the risk of injury

  • Increase blood flow and oxygen

  • Improve your performance

  • Increase range of motion

  • Decrease muscle soreness

  • Loosen up tight muscles to prepare for a more intense workout


During your next workout or gym session, try a combination of these 10 dynamic warm up exercises:

Squats

Squatting targets many of your lower body muscles, such as your glutes, quads and hamstrings. Start by going down half way, once your legs are warmed up increase to full squats. After your warm up, try including some weight. 


High Planks

A high plank is great for back strength, balance and posture.


Side Lunges or Lateral Lunges

Side lunges are another lower body warm up to strengthen your legs, increase flexibility and motion in your hips and joints. 


Jogging leg lifts or “High Knees”

Rapid leg lifts will increase your heart rate and blood flow to your muscles 


Mountain Climbers

This warm up exercise is great for your arms, legs and core. They can also increase your reflex speed.


Jumping Jacks

This cardio based warm up exercise will increase your heart rate, and also help your body move in a plane of motion it is not typically used to


Jump Rope

Improve coordination and agility with this fun warm up exercise. Try doing multiple sets of 50 or 100. If you want for an extra challenge, see how long you can go without messing up!

Tricep Circles 

Increase blood flow while also being a great way to tone your triceps, shoulders and biceps. 

Plank Walks

Plank walks are a great way to increase core strength without putting strain on your spine, as well as stability. This exercise engages the muscles in both your upper and lower body. 

Push Ups

Engage your core, arms and glutes with push ups. Whether you do pushups on your knees or not, they make for a great warm up. To give yourself an extra challenge, try holding in the down position for a few seconds longer. 


Light Stretching

Lightly stretching after your warm up can never hurt, but the static stretching should be saved until after your workout is complete and your muscles are loose.


Joining the right gym that has the ability to handle your workout and fitness goals is the first step to set yourself up for success. The Abington Club has a gym or fitness center near Jenkintown, PA 19046, become a member today! 


Join The Abington Club

Becoming a member of The Abington Club gives you access to our Gym and fitness center, indoor and outdoor pool. Join today and start or resume your fitness journey! We have cardio and weight training equipment, and indoor pool, sauna, steam room and so much more than your average gym.

Contact Us or Sign Up Online Today!

(215) 885-0734

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