Trio of (non negotiable) warm up moves

Hopefully by now you know how individualized fitness and nutrition really is. What works for my body might not work for your body. However, there are some big picture, non-negotiables in both exercise and nutrition. I’ve written about them here and here.

One of my fitness non-negotiables is making the time to warm up before your workout. Why did this make my list of non-negotiables? Because our muscles need to be warmed up to improve their elasticity and ability to contract. In other words to be able to do what muscles do! It also gets the blood flowing and brings the heart rate up slowly. Plus, performing a warm up will help prevent injuries…important as we get older #amiright

I spend the first 10-ish minutes with my clients running them through their warm up. We fire up the shoulders (rotator cuff), back, core, glutes, hips, and hamstrings. Regardless of their fitness level and goals, there are a few non-negotiable warm up exercises that I have them all perform. Wanna know what some of those are? Of course you do, because you are smart and don't skip the warm up!

  Plank. Because it’s a total body exercise that when done correctly, gets it ALL warmed up. 

Plank. Because it’s a total body exercise that when done correctly, gets it ALL warmed up. 

  T’s/W’s. Because too many of us sit at computers all day and need to work at activating the lower traps (in your back). The lower part of your trapezius is responsible for pulling the tips of the shoulder blades down and back. The lower traps also help to stabilize the scapulae. If they are weak, they can’t stabilize, making us more prone to shoulder injuries.

T’s/W’s. Because too many of us sit at computers all day and need to work at activating the lower traps (in your back). The lower part of your trapezius is responsible for pulling the tips of the shoulder blades down and back. The lower traps also help to stabilize the scapulae. If they are weak, they can’t stabilize, making us more prone to shoulder injuries.

  Bodyweight squats. Because it’s a movement that helps to mobilize the hips, knees, and ankles, warms up the glutes, and gets the heart rate up. Plus squats are always included in their workouts. #nonnegotiable

Bodyweight squats. Because it’s a movement that helps to mobilize the hips, knees, and ankles, warms up the glutes, and gets the heart rate up. Plus squats are always included in their workouts. #nonnegotiable

Want some other warm up ideas? Check out Dynamic Dozen. It’s a super simple and quick full body warm up that will prep the body for any workout. And it’s free! Grab it here


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