Curated By Ebenezer Samuel, C.S.C.S.
Before the best athletes in the world hit the gym, whether they’re training or competing for medals and championships, they always warm up. Yes, really. And yes, I know what you’re thinking. A few sets of jumping jacks and planks just isn’t that exciting, and it can’t really help workout performance that much, right?
Wrong. A well-built warmup will raise your body’s core temperature while also priming your muscles for action. It’ll also dial in your mental focus, which you’ll want during your working sets. The bright side: You don’t need to burn too much time warming up. Just take on this 5-minute session before a session like this dumbbell workout or this summer body blast and watch yourself at your most athletic and primed for action.
Move 1: Plank Walkout
This simple exercise gets your back, shoulders, and abs ramped up for action, while also stretching your hamstrings (and if you work in an office, there’s a chance those hammies are chronically tight). Do reps for 60 seconds, prioritizing control and aiming to keep your hips as level as possible.
Move 2: Hamstring Scoop
If you’re headed out on a run, this one is a must (and for many runners and sprinters, if time is tight, this is the one drill they do). You’ll loosen up your hamstrings and calves while moving athletically, and you’ll also stretch your lower back muscles, too. Let your back round as much as possible when you trace your feet at the bottom of the move. Do reps for 60 seconds.
Move 3: Single-Arm Push Press
Grab a light dumbbell (read: about half what you might overhead press, if not less), then hold it at your shoulder. Bend our knees and push your butt back slightly, then explosively stand, driving onto your toes and propelling the dumbbell upward. Lower with control. This slow lower reinforces shoulder control, while the explosive drive upwards begins priming your body to be quick and powerful. Do reps for 60 seconds on each side.
Move 4: Renegade Row
Finish by getting just a little twist into your life by doing plank rows. This zones in on your abs and also primes your mid-back muscles for action. Do alternating reps for 60 seconds, then you’re ready for any strength workout.
Ebenezer Samuel, C.S.C.S.
Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes.
His current training regimen includes weight training, HIIT conditioning, and yoga.
Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.