Related Short: Mental Pre-Workout Routine - Do You Mentally Prepare for Your Workouts?
Focus & Benefits: Sometimes our bodies (and minds) need a little extra preparation than the typical 5 to 7 minutes we allot ourselves before a high energy workout full of jumps, leaps, bounds, and quick-twitch muscle movement patterns. This extended warm-up routine is perfect for those days when we’re a bit more sore than usual, physically drained, and/or our muscles aren’t quite as “alert” as we’d like them to be for a HIIT session (high intensity interval training).
Something to consider: The better the warm-up, the better the workout. For example, I’ll spend at least 20 to 30 minutes completing a progressively intense warm-up (with mobility and drills) before an all-out, max effort sprinting workout. Could I complete and aerobically benefit from this sprinting workout without such a long warm-up? Yes. However, I don’t come close to hitting my actual top speeds without a more comprehensive strategy for preparation.
This extended warm-up focuses on a gradual progression in intensity/difficulty to allow your brain and body to wake up with a natural rhythm versus being shocked into movement (we all know what that feels like, haha). Complete it before your next HIIT workout (roll through the included warm-up as well!) and notice any performance and perceived exertion improvements that occur during the workout.
Equipment: All you need is a mat or comfortable surface for this warm-up.
Tips & Helpful Information: Meet your body where it’s at! Try not to force limbs into positions they’re not ready to be in (be mindful of your present-day range of motion limitations) and let your muscles tell you when they’re ready to kick up the intensity. We rely heavily on our minds to tell our bodies what to do, often ignoring signals from our muscles, tendons, ligaments, and joints regarding their state of readiness for more advanced movement. Although I’m guiding you through this session as the fitness professional, my directives aren’t more important than your own body’s feedback.
Difficulty & Modifications Explained: This routine is rated as a level 3 because of the intensity ramp up that occurs to prepare you for your high impact, high intensity workout session. The beginning dynamic movement patterns could feel closer to a level 2. If while completing this warm-up you notice that your body/brain still isn’t quite ready for the more energy demanding movements at the end, dial back the intensity by decreasing your range of motion, omitting any of the optional jumps, and decreasing your exercise speed of execution.
Closing Notes: Think of a good warm-up as an investment in your longevity as a healthy, non-injured athlete. Time spent in preparation goes a long way! And note that I’m not directing you to always complete an extended warm-up before your HIIT workouts – sometimes you’re more ready to hit play on certain days than others. Your workout prep is a nuanced, individualized experience!
Workout/Warm-Up:
Segment #1: Mobilize – 45 sec per exercise, no rest between exercises (4:30)
-90/90 Hip Opener + Forward Bend – R
-90/90 Hip Opener + Forward Bend – L
-Quadruped: Calf Massage – R (using L knee)
-Quadruped: Calf Massage – L (using R knee)
-Puppy Pose: Triceps/Lats Stretch – R/L
-Alt. Scorpion Stretches – R/L
***15 sec off***
Segment #2: Dynamic Wake Up – 45 sec per exercise, no rest between exercises (4:30)
-Inchworm + Push-Up + Down-Dog
-Alt. Side Planks with Arm Circles (forward and back)
-Frog Squat + Forward Fold
-Alt. Forward Lunges + Torso Rotation
-Twisting SL Deadlift + Zombie Kick – R (R leg planted, L leg kicks)
-Twisting SL Deadlift + Zombie Kick – L (L leg planted, R leg kicks)
***15 sec off***
Segment #3: Practice - 45 sec per exercise, no rest between exercises (4:30)
-Blastoff Squat + Overhead Slam
-Reverse Lunge + Knee Drive (with Sprinter’s Arms) – R
-Reverse Lunge + Knee Drive (with Sprinter’s Arms) – L
-Squat + Bottom ½ Squat Thrust 2-Sec Squat Hold
-Skater + 2-Sec Balance
-Fast Feet + Alt. Quick Pivots (pivot every ~3 seconds)