My new workout video by popular request is here!
The great thing about this video that I have for you today is that it demonstrates how
to effectively warm up in all THREE planes of motion. This will gently get your
joints more mobile, your muscles more pliable, and your body temperature raised
enough to safely transition into you workout for the day.
So the 3 planes of motion that will be working in are the frontal (side-to-side), sagital
(forward and back), and transverse plane (rotational).
And remember, walking or jogging on a treadmill, bike, or elliptical really only work the
sagital plane, therefore making it a general warm-up with less specific transfer into how
it can help you with your workout for the day.
Plus, by using an active or dynamic warm-up you will get your mind, nervous system,
and muscles all coordinating with each other (neuromuscular activation), which will
result in better core and muscular control.
Now that we have all the technical talk out of the way of why and how this dynamic
warm-up routine works so well let’s get into how you should actually complete it.
Although you can do 5-10 minutes of brisk walking on a treadmill to raise your body
temperature before moving onto this specific warm up it really isn’t necessary, so only
continue to do that if you are coming in from the cold that day and feel very stiff.
The majority of the time, I just have my clients (and myself) go right into the
dynamic warm-up movements since they are enough by themselves to get you
moving and ready to get into your workout.
Now here is the “Dynamic Warm-Ups Exercise Routine” that you can follow along with:
W1. Jumping Jacks x 30 seconds
W2. Backwards lunges with Strap Stretch x 24 reps
W3. Plank with Reach Out x 20 reps (10-12x each arm)
(You can watch me explain the moves in the video below)
Those 3 exercises move your body through all 3 planes of motion and after you
give it a shot I’ll be willing to bet that you’ve got your heart rate up and your blood
The other great thing is that you can take this dynamic warm-up anywhere and you can
complete it in less than 5 minutes. This will leave you more time for your workout that
day so that you can get in and out as fast as possible.
I never have my clients workout for more than 30 – 45 minutes and one reason
they’re able to get everything in so quickly is because they don’t need to spend 10-15
minutes getting warmed up…
I hope you enjoy using the dynamic warm-up routine before your resistance
based workouts and for more information on my complete 12-week Fatlossity nutrition,
exercise, and healthy lifestyle system check out the link below:
(It also includes 84 days of exercise photos, meal plan checklists, and much more!)
I know a lot of readers had questions on this topic so I hope both my article and video
today answered those questions and will help your get more restful sleep so that you
are more alert and energetic throughout the day!
You can watch the extended tips video now by clicking on the video below:
Committed to your success,
Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity, Lose5in7 Weight Loss System
Health Consultant for MTV, NutritionData, Diet.com, Gather, EDGE
>>> PS. After you watch the video you can instantly download my complete Fatlossity,
Lose5in7 WEIGHT LOSS nutrition and exercise 12 week plan with lots of easy weight
loss tips at the link below:
Dynamic Warm Up Exercises!
I hope you enjoyed the exercise video and if you’re looking for further
information on how to lose weight and transform you body please visit any of
my Best-Selling service links below:
>>> Here are the TOP 3 Fat Burning Workouts My Clients Use:
Fatlossity – Lose5in7 12 Week Weight Loss Program – A complete
step-by-step 84 day weight loss manual to guarantee you finally lose weight
and keep it off! Used by MTV!
17-Day Bathing Suit Body Diet Plan – My secret 17 day diet plan that I used
for years leading up to photo shoots and to help my clients drop at least 10
pounds safely in 17 days. You will definitely be ready for your big event after
following the simple 17-day sample plan!
Trim, Tone & Tighten – My online monthly personal training nutriiton and
workout program. It comes complete with monthly sample meal plans, workout
print outs, exercise videos, and everything you would get if you were training
with me at my studio!
>>> Please feel free to forward this page to anyone it could help!