Warmups
These warmups are intended to be used as general physical preparation for athletic activity. Cycle through them or find one you like and stick with it - just be sure to warm up properly before you jump into a workout.
Ground up
This warm up requires zero equipment and about as much space as a standard yoga mat. It's simple, quick and effective. Add time if you need it, or cycle through more than once if you're especially stiff.
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-30 sec. toe raises
-30 sec. heel walks forward/backward
-2 min. deep squat hold
-30 sec. single leg RDL right side
-30 sec. single leg RDL left side
-30 sec. crunches
-30 sec. supermans
-30 sec. lateral leg raises right side
-30 sec. lateral leg raises left side
- 30 sec. push-up hold
-30 sec. side plank right side
-30 sec. side plank left side
-30 sec. reverse plank
-30 sec. slow Russian Twist
-30 sec. mountain climbers
Total time: 9 mins.
Ground down
Like "Ground up", this warm up requires zero equipment and minimal space. Add time if you need it, or cycle through more than once if you're especially stiff.
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-30 sec. neck rotations
-30 sec. shoulder rolls
-30 sec. small arm circles
-1 min. standing Y-T-W-A
-2 min. deep squat hold
-1 min. boat sit
-1 min. superman hold
-30 sec. single leg glute bridges right side
-30 sec. single leg glute bridges left side
- 30 sec. push-ups
-1 min. Y-T-W-A prone
-30 sec. hip shimmy right side
-30 sec. hip shimmy left side
-30 sec. invisible jump rope
-30 sec. burpees
Total time: 11 mins.
Cave Dweller
This warmup requires nothing but a willingness to work up a sweat. Perhaps the most challenging of our options.
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Perform for three rounds:
-Jog in place, 30 seconds
-25 jumping jacks
-20 small arm circles, forward and back
-15 easy bodyweight squats
-10 pushups
-5 burpees
Total time: 5-7 mins.
Cave Explorer
This warmup requires nothing but a flat stretch of ground 20-30m long: a field, a patch of dirt, or even a long hallway will work
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-Walk one direction. Once there, turn around and jog easily back to starting point
-Jog one direction, skip back
-Jog one direction, backpedal back
-Jog one direction, side shuffle back with right leg in front
-Jog one direction, side shuffle back with left leg in front
-Jog one direction, run back
-Walking knee hugs
-Walking quad stretch
-Walking hamstring activation
-Walking lunges with twist
Total time: 5-7 mins.
Hanging out
This warmup requires a pull-up bar (and a basic level of strength in order to hang from it).
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-30 sec. dead hang
-30 sec. deep squat hold
-30 sec. dead hang
-30 sec. deep squat hold
-30 sec. scapula circles
-1 min. front plank
-30 sec. side plank with lateral leg lifts right side
-30 sec. side plank with lateral leg lifts left side
- 30 sec. hang with posterior activation
-30 sec. ankle pops
-30 sec. split jumps
-30 sec. pull-ups
-30 sec. bodyweight squats
Total time: 7 mins.