Pre Workout Warm Up
Before we get into the workouts let’s cover the pre workout warm up plan. Warming up is a very important component of a successful muscle-building workout. It is not a good idea to come in cold, right off the streets and jump straight into heavy lifting. When you warm up properly you lubricate your joints and elevate your core temperature, which will help you perform much better during your workout. Although warming up is critically important it also needn’t be a workout in itself as some people like to make it. Simply follow my recommendations below and you should be thoroughly warmed up and ready to train safely in ten minutes or less.
The first part of an effective warm up consists of three to five minutes of continuous movement. This could be done by riding a stationary bike, walking on a treadmill, or jumping rope. Do this just long enough to break a sweat and stop; don’t turn it into an aerobic workout. You could also do the following circuit:
- Jumping Jacks – 30 seconds
- Overhead Squats (Hold your arms straight up, fully extended overhead like the top positionof a military press)– 10 reps
- Mountain Climbers (Get down into a pushup position and basically run in place by bringingyour knees up to your chest. Be sure to keep your back flat and abs tight throughout theexercise)– 30 seconds
- Rest 30 seconds between each exercise and repeat the entire circuit 2-3 times.