5 Minute Dynamic Warm Up

Don’t have the time to warm up? With this quick, dynamic routine you can throw that excuse out the window.

In order to effectively prepare your body for activity, a proper warm up is crucial… we all know that. But if you’re not a college athlete (or even if you are and don’t want to take 15 minutes to warm up) what can you do to get ready in as short a timeframe as possible? Good question and here’s the answer.

First off, throw all of that static stretching you learned in middle school out the window because that’s not going to do anything for you. Static warm ups involve sitting on your butt and stretching. Big no-no. Research has shown power production and blood flow to your muscles is actually decreased when static stretching is the sole warm up, so let’s cut that out immediately. Instead, this warm-up routine revolves around quick dynamic movements to get your blood flowing and your muscles ready for whatever activity you’re looking to engage in.

So without further ado, here’s the only warm up you’ll ever need before a lift… and it only takes 5 minutes. Start by lying on your back with plenty of space around you and go through the progression at your own pace.

Each exercise is to be performed for five (5) reps, but if you have any questions, the video below should help to clear things up.

Double leg hip bridge
Straight leg raise
Straight leg hip circles (clockwise and counter clockwise)
Single leg iron cross

-----move to your hands and knees-----

Fire hydrants
Bent knee hip circles (forward and backward)
Bird dogs

-----move to standing position-----

Bodyweight squats
Side Lunge (5 per leg)
Trunk twists (5 per side)
Forward arm circles
Backward arm circles
Over and Unders

-----move to face down on the ground-----

Pushups
Mountain Climbers (5 per leg)
Pushups
Groiners

While it might not seem like a big deal, a short, active warm up will help you perform to the best of your abilities, and decrease the chances of injury.

Your body is the most important piece of machinery you own. In the winter would you start your car and just start driving? Of course not! You’d let the engine warm up, just as you have to warm your body up before any workout. So take your time, check your ego at the door, and start performing these exercises to properly prepare for your workouts.

Five minutes, after all, is just five minutes.So add this dynamic warm up to the begining of your stength training routine and you'll see the difference in your workouts immeadiately.