Sunday, February 12, 2012

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.
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  • 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!

49 comments:

  1. It's Sunday night and I just wanted to say THANK YOU for posting the pics and how to's for the warmups. I had NO idea what a burpee was?! SO EXCITED for tomorrow!!!!

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    1. Your welcome. Happy you are a part of my Extreme Team

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  2. So excited to try this 8 week bikini body program! I played sports and did MMA up until the last year, and I've gained 30lbs! I want to get sexy again! Thank you so much!

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  3. Even if i'm doing the workout at home should i still wear the proper footwear?

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    1. It can help to wear shoes for jumping and for gripping but I dont aways use them.

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  4. Hey!
    I am a stretching fanatic, i did gymnastics for 13 years, and i totally appreciate your warm up ideas! People do not realize that the muscle pains are worse when you don't stretch! Thanks for all you do Michelle! Also, i am excited about what the 8 week program is gonna become to my life! You are a life changer! DAY TWO GO TIME! :)

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  5. Hey, Michelle.
    I am really inspired by your 8 week program and I definitely want to do it. The only problem is, I'm so out of shape that I had to sit down several times just during the warm up so I wouldn't throw up or black out. Any advice?
    Thanks!
    Bri

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    1. Keep pushing through... Your body will get stronger. Take breaks when you need them and you will end up taking less and less every time. Great job

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  6. Hey Michelle, Which workout program you would recomend to a couch potato who wants to have a bikini body?

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    1. Start with my 3 week program and then move to the 8 week. You can also do my walking program which is a great way to start. Sorry about the delay in reply. Your message got lost.

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  7. Are you supposed to do just one of these, or all of them for warm up?

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  8. Natalie, welcome to the extreme team. Keep me posted.

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  9. This blog is awesome! I have been looking it over for the past couple of days and have fell in love. I am planning on starting the 8-week bikini program today and can't wait to see my results. Thank you!!

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  10. So glad I found this! This is exactly what I need to get back into the shape I want to be in! Can't wait to start tomorrow!!!!

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  11. So glad I found this! This is exactly what Ive been looking for for literally FOREVER! Can't wait to get back into the shape that I wanna be in!

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  12. So glad I found this! This is exactly what Ive been looking for for literally FOREVER! Can't wait to get back into the shape that I wanna be in!

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  13. I love your blog! It inspires me to work harder. Btw, what's the name of the song on your video? I felt like working out when I heard it. Thanks!

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  14. I am beyond happy to find this, I go to the beach in 2 1/2 months. I have been going to the gym to try and get in shape (lose 20ish lbs. and a 2 pant sizes). I have so far only lost 5lbs in a year, I just get bored very quickly and never have a good weekly change. This routine I am starting tonight and I am working on a low carb diet. Thanks so much I'm super motivated and can't wait to get started!! THANKSSSS!!

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  15. I am so excited for you. Keep me posted.

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  16. Hi there!

    In regards to warming up, would a warm up running on the treadmill for say 15-20 minutes be an efficient warm up?

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  17. Glad I found this, now I just need to find the motivation to do it and stick to it. I'm 34 and slowly seeing the weight and fat increase, I am a decent weight however I got some love handles and extra around waist and buttocks! I want to get in shape, but a mother of 3, a wife, and working full-time I find myself being very lazy and not finding the time for myself. I love what I am seeing, might start with just doing warm up routine in the morning and start changing my diet!

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    1. Ok deal but only for a day. Then next day do the warm up with day 1 exercises but one set of all those. I am proud of you. You will find your motivation.

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    2. Thanks Michelle, which routine is best to start with? Keep in mind I am very out of shape!
      Missy

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    3. Can you start my walking program on monday?

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  18. I'm headed over to that right now, so excited!

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  19. Hi, So i know everyone seemed to have started this in February and i am going to try this 8 week thing. can i still ask stuff haha

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    1. Yes, totally alright. It will be ongoing. So keep me posted on how you are doing.

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  20. So excited to try this...and nervous. It will be tough for me. I was always in great shape in my school days, into all the sports and weightlifting. But I am 40 now, and a pack a day smoker. Would love to quit...any tips would be appreciated. I dont need to lose but maybe 5lbs, but I'm a 5ft bowl full of jello now and I cant stand it. So Im gonna give it all i've got. Set aside from the warm-up, how often are the exercises; once a day, twice a day...?

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    1. once a day workouts with your own added cardio at the end if you have time.

      i will put up some tips on quiting smoking that i know work. hugs

      stay motivated. you got this.

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  21. Holy Smokes! Just got done with the warm-up and I'm shakin in my shoes! Lol! Really expected to breeze through that part...Boy am I outta shape! Thank you! I think I finally found a work out that will keep me motivated and determined! Gonna push on now and see what I can do with the marine corp challenge! :) Have a great day!

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  22. I'm so glad that there is such a detailed workout plan for us! My mom, friend, and I are all gonna start the 8 week bikini body plan next week

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  23. So excited! Im starting your 8 week program today. Thank you so much for this, Im really looking forward to it!

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  24. I am on day 3. I am not overweight in anyway but since about 2 years ago, I started getting extra stuff in my thighs and hips. Just 3 days and I already feel more toned. I took a before pic and I can't wait for the after. I am getting married in Aug and I'm doing a boudior shoot for my future hubby so the bikini program is perfect. I also want to be really in shape before having kids. Thank you for posting this!

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    1. So proud of you and congrats on your weddinh. Keep me posted and send me pics before after or even wedding day.

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  25. Hello, I would like to get started and not sure where to start. I need to loose 50 lbs and am not doing anything at the moment.

    Thanks
    Shelley

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    1. Start my walking program and add in my 3 week banging body... After that do my 8 week bikini program.

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  26. Hi!

    I originally found you via Pinterest for the 8 week bikini challenge, but just saw your other workout plans and they all sound good. Where do you suggest I start? I have never been great at working out and don't think I've been fit - ever. Want to loose 35 lbs and hoping to not have to hide in my clothes this summer like usual. :( Thanks so much!

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  27. Your 8 week bikini body program should help with my post 2 babies under belly button flab right? I've been working with a trainer twice a week since february and the only difference I've seen is a tighter butt and legs and I want my post baby flub on my belly to go away.

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  28. Found this thru Pinterest, of all places. Really need to start an intense exercise program! Going for it! Wish me luck!

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    1. Welcome to the extreme team. Good luck and keepe posted.

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