The only warmup and fitness test you'll ever need.
What is a dynamic warmup?
Dynamic is defined as "(of a process or system) characterized by constant change, activity or progress."
A dynamic warm-up is a series of exercises that move from one to the other with very little rest and prep your body for a greater workload as the rest of your workout progresses.
Why should I do a dynamic warmup?
I have a dynamic warm-up that I do before most of my workouts and have the majority of my clients do at the start of their workouts.
It's a short full-body workout that targets the main muscle groups with movements that stretch, strengthen and warm up all at once!
The warm-up is consistently the same and can function as a stand-alone workout on days where you are short on time, not sure what to do, yet still want to keep working towards your fitness goals.
It's also a fitness test 😏
This warm-up also serves as a fitness test…
When I start working with a new client, we do the warm-up and track how many reps of each exercise they can do along with rest time and how it feels.
As the client keeps training, the warm-up becomes easier and easier and is a great gauge of their overall fitness improvement.
Try the dynamic warm-up below - or scroll down for the video to do it along with me!
The Full Body Dynamic Warm-Up
Do each exercise below with as little rest as possible between them. Track your reps and results the first few times you do it, then again a month later.
If you do this warm-up 2-3 days a week, I promise you will get stronger and see improved mobility!
Forward lunge, alternate toe touch - 20 reps
Push-ups - 25 reps
Lateral Lunges - 20 reps
Push-up to shoulder tap - 20 reps
Reverse lunge, straight leg kick - 15 reps each side
Push-ups with a spinal twist - 20 reps
Single leg squats - 15 reps each leg
Diamond Push-ups - 15 reps
Can't wait to hear how it went for you!