Super Simple Warm-ups that Work

Here are some of our favorite warm up exercises. (Weight Training Programs)

Jumping Jacks

Yep! Good ole fashioned jumping jacks is a gentle warm-up that gets your heart rate up quickly with less impact than jogging on a treadmill.

Jumping Rope

Jumping rope, jogging in place, “football feet” or high knees are all great ways to get your cardio revved up quickly.

Jogging in Place – an easy way to warm up

High Knees – either slowly by bring each knee to check while walking, then more rapidly speeding up to jogging while bringing knees up high.

Squats

It’s difficult to injure yourself while performing a proper squat and yet it heats up the largest muscle groups in your body: primarily your glutes, (3 gluteus muscles) and hams (3 hamstring muscles), secondarily your quads (4 quadricep muscles), 

Jump Squats

I love jump squats. I start each morning with 10 push-ups, then a fast paced 10 jump squats and 20 squats, done in the time it takes the water to get hot for my shower. This 1 minute routine totally awakens and invigorates me immediately, and it always amazes me how I can go so quickly from having just been asleep, to wide awake and totally pumped for the day, even before my morning shower.

Push-ups

Warning: If you have any shoulder pain or shoulder issues, you’ll want to bypass these or else do modified ones, such as from your knees, or from a surface that allows you to be at a gentle 45 degree angle, such as leaning in plank position again a wall, rail, desk or sturdy chair. 

Lunges

Light lunges in place or walking lunges without weights, but be careful not to overextend until your body is really warmed up.

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Resistance Bands vs Free Weights - MyTrainerFitness.Com

Resistance Band Tips (Healthy Lifestyle)

• Choose the correct band for the level of resistance that suits your workouts.  Often determined by color, that can be manufacturer-specific, so a general rule of thumb:  thinner bands for less resistance, thicker for more.
• Warm up just as you would before any weight training exercises.
• Purchase high-quality bands with good handles that won’t wear quickly and replace when they start to thin and lose elasticity.
• If anything feels too easy, try using a heavier band with more tension.
• If too hard, select a thinner band.
• Be careful…a pop from a slipped band can smart! 

My Trainer Fitness Resistance Band Workout

Warm Up: Jog in place, 5 minutes

Move quickly through each exercise to complete 1 set, repeat up to 3 times.

CIRCUIT 1: 12 reps for each exercise – 3 Sets Total

1. Biceps Curl
2. Triceps Overhead Extension
3. Shoulder Press
4. Plié Pop-up (no band)

CIRCUIT 2: 12 reps for each exercise – 3 Sets Total

1. Hammer Curl

2. Lateral Raise

3. Front Raise
4. Dip (from chair)

5. Squat Jump

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