How to Warm Up Effectively

What’s up Zen Dude Fitness Family?
Brandon and I know from experience that creating your desired body is hard work, but it’s also motivating and exciting. We know you’re pumped and ready to get your jump rope workout done for the day, but before you hit the rope, you want to make sure you take care of yourself and focus on injury prevention. You can’t get that lean, athletic physique if you’re laid up on the couch nursing pulled muscles. So today, we’ll show the Zen Dude Fitness warm up so you can get in the game physically and mentally before you conquer your workout.  A proper warm up is important in setting you up for long term success.

Why Warm Up?

Doing total body warm-ups and cool-downs are essential when it comes to taking care of your body as you build the physique you want. Your muscles are like rubber bands, they get tight and constricted from sitting at your desk all day. Think of your warm-ups as training preparation and use this time to push yourself, but also feel out if anything is extra sore or tender.

Dynamic Warm-ups Vs. Static Stretching

Static stretching is best left for after your workout. Research shows that doing it prior to your workout can hinder performance and increase the risk of injury. Instead, implement a dynamic warm-up routine into your exercise, which will help you avoid injuries like shin splints, and joint pain in the knees and ankles. Some classic dynamic moves include walking lunges, toe touches, and high knees:

Walking Lunges

Toe Touches

High Knees

How to Warm Up

When planning your dynamic warm-ups, you want to use active range of motion movements that mimic the moves you will be doing in your workout. The goal here is to loosen up, raise your heart rate, and get moving in ways that make you happy. You should include total body warm up exercises like jump squats to hit all the muscle groups. Include specific targeted exercises and dynamic stretching for your actual workout especially on upper body and lower body training sessions. Hip rotations, arm swings, and arm circles are all great ways to get your blood pumping and warm up those muscles. Follow our warm-up routine below to hit everything you need.

Zen Dude Fitness Warm-Up

Complete circuit 3x, resting 30 seconds in between.

20 Jumping Jacks

Jumping jacks are a great way to warm the entire body up to prevent injury. Even in the warm up, we are getting ready to go into battle. Pretend you’re getting ready for a big event where you need to look really good and get all your muscles pumped as you get ready for a cardio workout or strength training session. The light cardio is perfect warmup for jump rope or weight training sessions.

10 air squats

Make sure to focus on form in your warm up just like you would when working out. For these squats, come down a little lower than 90 degrees for a deep squat. Squats engage your hip flexors and get your range of motion moving fluidly.

10 front lunges (5 each leg)

Alternate back and forth from your right leg to your left. Try to put your left and right knee out far enough so that your knees don’t extend out past your toes.

10 pushups

These are great for upper body warm-up routines, especially when you’re going to be lifting weights. The goal of this is not to be completely gassed afterwards. You should be tired, warmed up and ready to get down to business, but make sure you push yourself, even during the warm up guys.

Warm-Up Recap:

·      20 Jumping Jacks

·      10 air squats

·      10 front lunges (5 each leg)

·      10 pushups

Sign up on our website to get weekly free tutorials, workout videos and check out our 4-week jump rope challenge to start with having fun and moving your body in ways you enjoy. Pick up the rope we use, do the warm up and then get into your workout routine and get that physique you’ve been dreaming about!