Friday, December 11, 2009

Dynamic Warm-up

The Importance of a Dynamic Warm-up

I always see the average gym goers walk into the gym and do one of the following: 1) perform some quick arm circles, walk over to the bench press and then start struggling through their sets. Then they stand up and rub their shoulders because they are hurting or 2) Go to the treadmill, walk at an easy pace for 5-10 minutes and then go start their workout. These are not correct ways of warming-up. In fact it is pretty much a waste of 10 minutes. A consistent dynamic warm-up is very important for injury prevention, increasing blood flow throughout the body, increasing joint mobility, increasing muscle flexibility, increasing range of motion, and activating specific muscle structures for the upcoming workout. Without a proper dynamic warm-up, you will get injured. You should never just jump into your first set of working out. You must work on your weaknesses in a dynamic warm-up in order for you to increase performance and fitness. During a dynamic warm-up you should address the following: Glute activation, hip, ankle, and shoulder mobility, knee, scapular and core stability, active flexibility, coordination movement patterns, agility and quick feet drills, heart rate elevation and body weight strength movements.
There are many variations of a dynamic warm-up. If you are consistent and understand why you are doing certain movements, then you are on the right path. It is important to be progressive during this warm-up. Do not start with the most intense exercises. Slowly progress your way from low intensity to higher intensity movements. Remember, technique is number 1. Learn to master each exercise. Be precise and strict with your movements and you will improve your posture, flexibility and move better. Start implementing a dynamic warm-up into your daily workout routine and you will see the huge benefits in your workouts. Go to for an example of a proper dynamic warm-up.

Wednesday, December 2, 2009

No excuses - Make your workouts short and intense

No excuses! Short High Intensity
Workouts for the Holiday Season

One of the top excuses I get during this time of the year is “I don’t have time to workout.” You have to make time in your schedule to stay active. Learn to plan your day around the time you want to workout. If you have kids then get your workouts in when they are at school or when they are taking a nap. You do not need a lot of time. You just need the right positive mindset. Below are three quick but high intensity workouts for you to do during these busy times. These workouts should be no more than 30 minutes.

Always perform a dynamic warm-up before starting these routines. A proper dynamic warm-up can consist of knee raise pulls, straight leg kicks and lunging variations. You can go to to see an example of a dynamic warm-up.

Workout #1 – perform each exercise for 20 seconds and rest for 10-30 seconds depending on your level; perform 3-6 sets depending on your time
1a) Jumping Jacks
1b) Front Plank
1c) Speed Squats – repetitive bodyweight squats
1d) Push-ups
1e) Jump Squats – focus on landing soft and balanced

Workout #2 – Treadmill Blaster (you can actually use any piece of cardio machine)
5 minute warm-up at easy jog pace
8 x 30 seconds on 30 seconds off gradually increasing to a medium speed
8 x 15 seconds on 45 seconds off gradually building to a fast speed
2 minute cool down walk

Workout #3 – perform this circuit 3-6 times through, depending on your time
10 Push-ups
10 Split Squats per leg
10 Hip Lifts

10 Inverted Rows

20 second front plank
10 Squat Jumps

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