5 MINUTE DYNAMIC WARM-UP

Sometimes we are so keen to just get started with our workout that we can be tempted to skip the warm-up. However, warming up is an integral part of exercising and if done properly, it can drastically reduce your risk of strain or injury and improve your performance in your workout. This is a warm up which can be done in just 5 minutes, so there is no excuse not to give it a try!

A decent warm-up should get you feeling slightly sweaty and your muscles should feel switched on. Some other great benefits of a good quality warm-up are:

  • Increase your core temperature and increase blood flow to your muscles
  • Improve your posture and alignment, as well as your ability to stretch 
  • Let your muscles and central nervous system know and prepare for you to lift heavy, jump high or go for a run!

Here’s our favourite warm-up movements and the ‘why’ behind each, because the more you understand the reason why we warm-up, the more likely you are to do it!

Deep squat rotation

  • Opens up: spinal twists, inner thighs
  • Wakes up: entire body

 

 

 

 

 

 

 

 

All fours thoracic twist

  • Opens up: spinal twists and rotation movements
  • Wakes up: upper back

 

 

 

 

 

 

 

 

Walking 2 o’clock lunge

  • Opens up: inner thigh
  • Wakes up: glutes

 

 

 

 

 

 

 

 

Downward dog shin tap

  • Opens up: calves, hamstrings, lower back, lats
  • Wakes up: core, postural upper back muscles, arms

 

 

 

 

 

 

 

 

Hip Bridge Arm reach

  • Opens up: chest, bicep, hip flexors, front of thigh
  • Wakes up: upper back, triceps, glutes and hamstrings

 

 

 

 

 

 

 

 

Walk outs

  • Opens up: hamstrings, calves, lower back
  • Wakes up: core, wrists, arms

 

 

 

 

 

 

 

 

Squat swing rotate

  • Opens up: hip rotation (internal and external)
  • Wakes up: glutes and posterior chain

 

 

 

 

 

 

 

 

 

Watch Beattitude’s Founder, Siobhan, demonstrate each movement in this dynamic warm-up…

 

 

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