2 Warm-Ups You Can Do Before Any Strength Workout
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If you’ve ever been to a workout class before, you’re probably familiar with the dictum: Don’t skip your warm-up! It’s oft-repeated for good reason. Warm-ups help prime your muscles for the work ahead, and studies show this type of gentle movement can reduce your chances of injury and even contribute to improved performance.
But there are other less scientific reasons to ease into a routine. If you’re working out first thing in the morning, warm-ups allow you to mentally prepare for what’s coming so you’re not rolling out of bed and going from 0 to 60, which is both unpleasant and not easy. On the flip side, if you’re starting your workout after a long day of sitting at an office or working on your feet, five minutes of dynamic stretching can help you shake off the stiffness of the day and provide space for that transition from work life to me time.
The two options below can be done before any type of workout, but they’re designed to go before strength workouts. Both are dynamic—meaning you won’t be holding still in static stretches. Instead, you’ll limber up with gentle movements that target many of the same large muscle groups you’re likely to use during a strength workout: core, glutes, legs, shoulders, and hips. Do the exercises below back to back—but don’t go all out. For example, although there’s a squat on this lineup, do your squats slower than you would during a workout. As you sink down, pay close attention to any tight spots or muscle soreness you might experience. Don’t count your reps either; just do what feels comfortable in 30 seconds.
Two rounds of the circuits below will take you about five minutes. However, you should feel free to add on another round or add in any other type of movement that serves you. Get started below, and then go crush your workout feeling confident that your muscles are all ready for action.
Directions: Do each exercise below in order for 30 seconds, back to back, without rest. At the end of all 4 exercises, rest for 60 seconds. Repeat the circuit one more time.
- Good Morning
- Bird-Dog Crunch
- Squat
- Inchworm
Directions: Do each exercise below in order for 30 seconds, back to back, without rest. At the end of all 4 exercises, rest for 60 seconds. Repeat the circuit one more time.
- Downward Dog to Runner’s Lunge
- Sumo Squat
- Glute Bridge
- Forearm Plank
Katie ThompsonGood Morning
- Stand with your feet hip-width apart. Hold a dumbbell with both hands at your collarbone or rack a dumbbell in each hand at your shoulders.
- Keeping a soft bend in your knees, hinge forward at the hips and push your butt back as you fold your torso forward. Stop when your torso is just above parallel to the floor.
- Drive your hips forward as you lift your torso back up and return to the starting position. Squeeze your glutes at the top. This is 1 rep.
Katie ThompsonBird-Dog Crunch
- Start on your hands and knees in tabletop position, with your wrists stacked under your shoulders and your knees stacked under your hips.
- Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
- Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.
- Reverse the movement and extend your arm and leg back out. Repeat on the other side. This is 1 rep. Continue alternating.
Katie ThompsonSquat
- Stand with your feet slightly wider than shoulder-width apart, hands at your sides. (You can also clasp them in front of your chest if you prefer.)
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels. Push your hips back and bend your knees to lower into a squat as you extend your arms forward.
- Drive through your heels to stand and squeeze your glutes at the top. This is 1 rep.
Katie ThompsonInchworm
- Stand tall with your feet hip-width apart and arms at your sides.
- Bend at your waist and place your hands on the floor.
- Walk your hands forward to come into a high plank with your hands flat, wrists stacked under your shoulders, and your core, quads, and butt engaged. Pause for a second in high plank.
- Walk your hands back to your feet and stand to return to start. This is 1 rep.
Katie ThompsonDownward Dog to Runner’s Lunge
- Start on all fours, with your hands stacked under your shoulders and knees under your hips.
- Lift your hips and send your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor, coming into an inverted V shape. Your head will hang between your arms, and your gaze will face your legs. Your back should be flat. This is your downward dog posture.
- From here, take a big step forward with your right foot and bring it to the outside of your right hand. Allow your body to follow, as you drop into a low runner’s lunge.
- After feeling a stretch for a moment, return to your downward dog position.
- Repeat on the other side, stepping forward with your left foot.
- Continue to alternate sides.
Katie ThompsonSumo Squat
- Stand with your feet wider than shoulder-width apart, toes turned out. Hold a dumbbell in your hands goblet-style.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels. Push your hips back and bend your knees to lower into a squat as you extend your arms forward.
- Drive through your heels to stand and squeeze your glutes at the top. This is 1 rep.
Katie ThompsonGlute Bridge
- Lie on your back with your knees bent and feet flat on the floor. Your feet should be about hip-distance apart with your heels a few inches away from your butt. Hold a dumbbell with both hands on your hips.
- Push through your heels to lift your hips up while squeezing your glutes. Try to create one straight diagonal line from your shoulders to your knees.
- Pause for 1 to 2 seconds, then slowly lower back down to the floor. This is 1 rep.
Katie ThompsonForearm Plank
- Start on your hands and knees, then lower down to your forearms so your elbows are directly underneath your shoulders, your palms are down, your fingertips are facing forward, and your forearms are parallel to each other.
- Lift your knees off the ground and step your feet back so that your legs are straight and fully extended.
- Keep your core, butt, and quads tight and avoid arching your back. Think length—imagine that you’re extending out from the crown of your head and out through your heels simultaneously.
- Keep your neck in a neutral position by gazing at the floor.
- Hold.
Photographer: Katie Thompson. Wardrobe styling: Rika Watanabe. Makeup: Monica Alvarez at See Management. Hair: Erin Piper Hershleb at L'Atelier. Creative director: Amber Venerable.
Athletes in order of appearance. Jamie Song wears: One-piece: Alo Yoga Alosoft Suns Out Onesie, $128. Shoes: New Balance, similar styles. Jo Murdock wears: Top: Lululemon Energy Longline Bra, $58. Bottoms: Lululemon Align High-Rise Pant With Pockets, 25”, $128. Shoes: Lululemon Chargefeel Mid Women’s Workout Shoe, $148. Molly Tellekson wears: Top: Nike Swoosh Bra, $30. Bottoms: Reebok Lux High-Waisted Colorblock Tights, $60. Shoes: Hoka Gaviota 4, $170.
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