10 Great Warm-up Exercises

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This is all part of your workout. Make sure to do these warm-ups before you workout everyday.

• Run in Place (1 minute)
• Squat Jump (1 minute)
• Mountain Climbers (1 minute)
• Burpees (1 minute.)
• Arm Circles (20 repetitions, each direction)
• Half-Moon Rotation (20 reps)
• Overhead Bend (20 reps, each side)
• Ear to Shoulder Stretch (20 seconds)
• Glance Down to Side Stretch (20 seconds)
• Over Shoulder Stretch (20 seconds)

Warm-up Video
Run in Place

Move as quickly as you can, bringing knees to hip height while pumping arms for 1 minute.

Squat Jump

Stand with legs hip-width apart, arms extended overhead. Sit back into a squat, keeping body weight over heels. Pulse down for 3 counts, then jump up as explosively as possible, reaching arms toward ceiling. Repeat squat/jump; do 1 minute (you may need to lower your arms to catch your breath).

Mountain Climber

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg. Alternate for 1 minute.

Burpees

Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 24 and 20 repetitions in one minute.

Arm Circles

Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height. Keeping shoulders down, do 20 small backward circles. Switch directions; do 20 forward circles.

Half-Moon Rotation

Stand with feet hip-width apart, arms straight out to sides at shoulder height, fingers together and palms down. Rotate thumbs back until palms face up. Rotate thumbs forward. Do 20 reps, keeping arms lifted.

Overhead Bend

Stand with feet shoulder-width apart. Bend right elbow to hip and hinge over to left from waist. Extend right arm overhead and to left, keeping shoulder down. Lower elbow to hip. Do 20 reps; switch sides and repeat.

Ear to Shoulder Stretch

Looking straight ahead, cock your head to the left as if you were trying to bring your left ear to your shoulder (don't cheat by shrugging your shoulder up to meet your ear). Repeat for the right side.

Glance Down to Side Stretch

Pretend you are looking at a spot of mustard on your shirt. Flex your neck to bring your chin as close to your chest as you can go and hold. Switch sides

Over Shoulder Stretch

Turn your head all the way to the left and hold. You can add a little more stretch by pushing your chin with your fingertips. Repeat for the right side.

EXTREME TEAM: Thank you for doing your warm-up before your workout. Now your joints, your mind and your muscles are far more prepared for your strength training. Now GO GET SOME!