Sonjia and Her Tricky Smile - I dare you to not get tricked into any new workout!
Our workouts are constantly evolving. Sonjia is always introducing new moves to keep us interested and challenged. Our “old” warm ups consisted of 3 – 5 rounds of old school moves – body weight squats, easy assisted pull ups, pushups, and sit ups. But I gotta say, our new mobility warm up feels SOOOOO good on my legs, hips, chest, shoulders, and back. The tempo in these videos is much faster than what I do (this is a WARM UP for crying out loud), but you can get the idea of the move.
Mobility Warm Up
- Front & Lateral Leg Swings (Standing)
- Alternating Leg Swings (Laying Down)
- Prone Scorpion Stretch
- Shoulder Pass Through with Pipe
- Arm Hauler
After the mobility warm up, we typically do a few more active warm up moves to raise the heart rate and continue to warm up the muscles (ex. jumping jacks, frankenstein walks, lateral lunges + shuffle, walking lunges).
All together, the mobility and active warm up takes around 15 minutes – which is fine by me. I’m a SLOW warmer-upper and like to ease into the more intense crossfit workouts.
How do you warm up? What are your favorite techniques?
Disclaimer: I’m not a trainer. I have a degree in irrigation. I don’t have any injuries or limitations for any of these moves, and I always listen to my body. I bring a year of having been personally trained into any workout, so I guess I have a bit of knowledge about me, my body, and the basics of good form. Talk to a pro for personal guidance.
Ooo I loves the Scorpion stretch – is that what we did when we worked out together? I also love this warm up in general, hats off to Sonjia. And kudos to you for posting more photos of yourself – you’ve come a long way with this! My warm-up? Lame. I’m so anxious to get into weight lifting that I usually do only 3 minutes of fast elliptical with arms. Though for my first set I also do a warm-up set (light weight) :).
Suzanne @WorkoutNirvana recently posted..Full-body vs. Splits and Training for Aesthetics
You’re not the only one anxious to hit the weights – jody is too! yep, we did the scorpion… we’re scorpion sistahs :)
Wow – like these & may be trying! I do cardio first before my weights so I just tend to warm up on whatever machine I am doing for about 5 minutes & then gradually increase the intensity.
Jody – Fit at 53 recently posted..Thanksgiving Holiday Help
I hear you. I’ve been known to warm up on machines too – but I gotta say – these feel sooooo good!
I have not been warming up as much as I should. These are a great reminder. Stop on by my blog one of these days stranger. LOL!
Warm ups? I suppose you expect me to cool down, too? :P
When I was running, I was actually getting good about warming up, at least a little bit – until the occupant of the stroller got bored and needed to move again. Now that I’m getting out for a walk every day (because 2 days in a row is a ‘regime’ in my book!!) I guess I should start thinking about it again :)
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Yes! 2 days IS a regime! Love you!
Eep! Well I guess today is day 3 then. I’d better get moving! Your reply came at the perfect time. I am leaving my desk RIGHT NOW.
Sasha recently posted..19 Food-Free Friend-Dates