5 Moves for a Dynamic Warm-Up

 
5 Moves for Dynamic Warm-Up | Jennifer Diaz | Photo by  Kelsey Cherry

5 Moves for Dynamic Warm-Up | Jennifer Diaz | Photo by Kelsey Cherry

Whether it's the beginning of your day, or the beginning of your workout, how you start sets the tone for the entire thing! Being intentional is extremely important and can have a great impact on your experience and results. The warm-up is a crucial aspect of a workout. During the first few minutes of movement, your body increases in temperature, creating more elasticity in your muscles, and allowing them to contract and relax more quickly. Your joints begin to secrete synovial fluid to help reduce friction and protect the cartilage. Your heart pumps more blood to the extremities, making oxygen and energy more readily available to the muscles. In order to have a safe and effective workout, you have to have a good quality warm-up!

Dynamic warm-ups are one of the most efficient ways to prepare your body for a workout. Rather than doing short range movements through a single plane, like you would with steady state cardio, these lateral and rotational exercises take you through a wide range of motion through a variety of planes. Not only do they prepare the body for exercise, these moves also help improve strength, flexibility, balance, coordination, and overall mobility! 

Below are 5 of my favorite moves for a dynamic warm-up:

1. Lunge + Fold

  • Step back into a long lunge, keeping your back knee straight.
  • Lower down as far as you can and fold to the inside of the front leg until you feel a subtle stretch.
  • Stand back up by using your front leg, and then switch sides.

Perform 10 on each side.

Dynamic Warm-Up | Jennifer Diaz | Photo by Kelsey Cherry

2. Inch-Worm

  • Stand with feet hip-width apart, bend knees slightly, and reach down to place your hands on the ground.
  • Slowly start to walk out with your hands as far as you can while keeping your abs tight.
  • Once you're fully extended, walk your feet up to meet your hands and then repeat.

Perform 10.

3. Revolved Planks

  • Start in a full plank position with your hands directly under your shoulders.
  • Carefully rotate to one side, stack your feet and lift your hips.
  • Return to the starting position and then switch sides.

*For a modification, lower down to your elbows.

Perform 10 on each side.

4. Lunge + Twist

  • Step back into a long lunge, keeping your back knee straight and arms straight out in front of you.
  • Gently twist towards the outside of your front leg until you feel a subtle stretch in your back leg's hip flexors.
  • Come back to center, step your back foot up, and switch sides.

Perform 10 on each side.

5. Super Planks

  • Start in a full plank position with hands directly under your shoulders and feet shoulder-width apart.
  • Lift the opposite arm and leg as high as you can and then switch sides.

*For a modification, lower down to your knees.

Perform 10 on each side.

Feel free to also add a minute or two of classic jumping jacks!

I hope you're warmed up and ready to have an awesome workout! If you're short on time or don't know what to do, feel free to follow this up with my 10-minute workout!

All photos by Kelsey Cherry.