Bodyweight Workout Warmup Routine
Before Jumping Into an Intense Workout, Do This Trainer-Recommended Full-Body Warmup
Need a quick, effective, full-body warmup to get your body ready for a workout? NASM- and ACE-certified celebrity trainer Beth Alexander created this low-impact, bodyweight warmup routine that's just six moves. It's small-space-friendly since it can be done in the space of a yoga mat.
Through dynamic stretches like these, Alexander said these six bodyweight moves will increase blood flow, elevate your body temperature, activate your core, and prepare your joints, muscles, and connective tissues for the workout you're about to do.
Low-Impact Bodyweight Warmup
Directions: Warming up for a few minutes before doing these dynamic warm-up exercises will make them even more effective. Alexander said, "Start by going for a brisk three-to-five-minute walk, or up and down a flight of stairs 10 to 12 times. Alternatively, if you want to stay in the space of a yoga mat, set a timer and alternate between marching and side steps every 30 to 45 seconds for three to five minutes or until you feel warm."
- Bird dog: three reps per side
- Dead bug: three reps per side
- Glute bridge: 25 to 30 reps
- Back extension: hold for 30 to 45 seconds
- Low lunge and twist to cossack lunge: five to six reps per side
- Inchworm: six to eight reps
Read on for descriptions for each exercise.
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