Ensure you fully prepare for your fitness session with these warm-up exercises
You may not have much time to work out and you might want to just get on with it before your motivation begins to crumble. Stop! Warming up only takes a few minutes and the fitness benefits far outweigh the short delay. Five to ten minutes of warming up before your workout at your local Xercise4Less gym will get your muscles warm and loose, active and ready for action. Then you’ll be less prone to injury and your body will be able to exercise harder right through your gym session. Also, particularly if you’ve just spent the day hunched over a desk, more than a few token static stretches will be needed to really warm you up for some serious gym action.
No matter how short on time you are for fitness, your muscles need to be firing and your joints activated for you to smash your exercise targets. Dynamic warmups will allow you to put your muscles through their full range of motion and prepare your body to deal with a tough gym session. Warming up dynamically also helps to improve your blood circulation before exercising and reduce soreness after your workout. Not sure where to start? Read on for our Great Warm Up Exercises for Your Xercise4Less Workout and prepare yourself properly for whatever gym session you’re facing.
Warm Up Fully with Lunges and Twists
Lunges are key to include in any effective warmup routine. Bodyweight lunges are a great way to warm up your legs, hips, inner thighs and core. Add in some twists which are ideal for stretching out and warming up your back and you have a very useful warmup exercise. Do a forward lunge and then slowly twist toward the side of your front leg to stretch your back during your warm-up.
Arm and Leg Swings to Warm You Up
Another great warmup exercise, Arm and Leg Swings get your limbs moving nicely and ready for your workout. It couldn’t be simpler to do; keep your arms out to your sides while making small, circular movements from the shoulders to warm your shoulders, triceps, and biceps. You can even warm up your core by then swinging your arms down and across your body. For the leg swings, kick your leg forward and allow it to swing all the way back before repeating on the other leg. These pre-workout warmup moves will help energise your workout.
Not the most obvious fitness tool to use for a warmup but a very efficient way of getting your heart rate up and your body warmed up. Using the jump rope means working on your coordination, agility, and balance as you warm up major muscle groups like your core, legs, and back as you jump that rope. Hold your hands at waist-height, and rotate the rope using your wrists. Start jumping for a killer warmup exercise.
Warm Up Your Whole Body with Jumping jacks
Keep your warmup routine hopping with some Jumping Jacks. Couldn’t be simpler to do but don’t be fooled this is a highly effective method to get your body ready to work out. Jumping jacks raise your heart rate and loosen the muscles in your arms, legs, and torso as you continue your warmup. Slightly bend your knees and extend both legs out the sides while your fully extended arms reach out to the sides and above your head. Jump right in to this very useful warmup exercise!
Hip Raise with Arm Reach to Feel the Warmth
The Hip Raise with Arm Reach warmup move is perfect for activating the glutes, hamstrings, and the centre of your back. Start on your back with your knees bent at 90-degree angles. Your feet should be flat and shoulder-width apart with your arms to your sides palms up. Now lift your hips slowly until your body is one flat plane. Lift your right arm and shoulder from the floor and reach across your chest, touching the floor behind your left shoulder. Lower your hips down and raise them again for each arm reach. You must be feeling warm by now!
Warm Up Your Fitness Journey with Xercise4less Gyms
When you join Xercise4less Gyms you might already have a warm glow thinking about when you achieve your health and wellbeing goals. But joining your local Xercise4less is only the start of a long-term fitness journey. As you work out regularly in our fantastic gym facilities, you’ll warm up to the benefits of being part of a supportive community of friendly members and expert Personal Trainers. You’ll warm up for big fitness gains too thanks to our innovative gym zones like the Ladies Only Gym Zone, Spin Studio or Combat Zone with full-size boxing ring. You might even meet some new warm-hearted friends in our inclusive exercise classes. Whatever your workout goals are, Xercise4less Gyms will definitely light your fitness fire!