Today I want to show you an example of how I warm up and cool down for my HIIT workouts. It’s easy to jump straight into your workout but it’s very important that we wake our muscles up before doing so. This will allow a better range of motion, giving you the most during your workout. So let’s get right into it!

 

WARM UP: 5-8 minutes

Follow along to the video.

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Before my workout ,I like to warm up but I also like to foam roll. If you guys want a video on how to foam roll, let me know in the comments below!

Leg Swings: 25 each leg

• Grab onto a wall, and keep your legs as straight as you can while swinging back and forth to open up your hips.
• Switch and face the wall, swing in and out to continue opening the hips.
• It’s important our hips are loose to allow for a better range of motion for squats and all things cardio.

Jumping Jacks: 30-45 seconds

Ankle Rolls: 15 each ankle

• It’s important to roll your ankles out before every workout to help prevent from rolling your ankle while jumping or doing any lateral movements.

IT Band Stretch: 5-8 reps each side

• This stretch is really important! Our IT bands become very tight and when we have knee pain, or even back pain, it could be because of your IT band. I do recommend foam rolling this muscle daily. Along with this stretch.
• Keep both shoulders on the ground at all times, holding for about 4-5 seconds then switching legs back and forth for about 5 times on each side.

Knee To Chest: 4-5 reps each leg

• I follow my IT band stretch with this. Hugging one knee to your chest, with the other leg extended out, giving you a full stretch for your hips. If you sit all day at work, hip stretches are really important.

Mountain Climbers: 20-30 reps each leg

• Focus on squeezing when your knee reaches your chest. The goal here is to get our heart rates up and wake up the core.

Hip Flexer Stretch: 4 each side.

• Drop down into high plank position with one leg up to your arm. With the opposite leg, push heel to the group to stretch your calf.
• Hold for a few seconds and switch legs.

Butt Kickers: 30 reps each leg

• Make sure you’re trying your best to kick your heel to your butt with each rep
• This exercise is to get your heart rate up and break a little sweat.

Bicycles: 30 reps

• Focus on squeezing your core each time you bring a knee to elbow. This is to wake up your core. Make the mind to muscle connection.

Arm Swings: 20 reps

• Swing your arms forward and back to open up your chest and shoulders.

Squat/Open Chest: 15 reps

• Squat down to 90 degrees, when you come up bring both shoulders back and squeeze. This opens up your chest from our natural bad posture throughout the day.

REMINDERS: Every exercise we do starts with our core. It’s important to build your core and wake it up to get the best from your workout. It’s your foundation to every movement and it all starts with your core. Your core/abdominals is NOT just your stomach, that includes your lower back as well, so be aware of that throughout your workouts.

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COOL DOWN: 

After your hard workout, it’s important to take at least a couple minutes and stretch those strong muscles of yours.

Lat/Shoulder Stretch: Hold 10 seconds, release, hold another 10 seconds. Repeat as much as you’d like.

• Place both hands on a wall, and lean into the stretch, feel it throughout your back, shoulders, lats, core.

Bicep Stretch: Hold for 10 seconds, switch arms. Repeat if necessary.

• Place one hand against a wall and push against the wall to stretch your bicep.

Shoulder Stretch: Hold for 10 seconds, switch.

• Hug your arm to your chest, pulling with your other arm and feeling it in your shoulder/back.

Quad Stretch: 10-15 seconds each leg, repeat if needed.

Groin Stretch:  Hold 10-15 seconds, release, and repeat.

• Place elbow to inner knee and squat down, push against your knees to stretch. Awkward but good.

Hamstring Stretch: Hold for 15 seconds

• Make sure your head is the last thing to come up once you’re finished. This way you won’t get dizzy.

Single Leg Inner Thigh Stretch: 10 seconds, switch side and repeat back and forth a couple times.

• Similar to what a side lunge looks like, but we’re placing our elbow to the inner knee again and pushing out. Focus on sitting back into the stretch.

Hip Flexer/Oblique Stretch: Hold for 15 seconds, repeat on opposite side.

• In a lunge position, bring your arm above your head and stretch to the side.

Ab Stretch: Hold for 10-15 seconds

Into Downward Dog: Hold another 10-15 seconds

Tricep Stretch: Hold for 10 seconds, switch arms and repeat twice.

• Place your elbow on a wall, push in to it and feel the stretch from your obliques up to your tricep.

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Stretch daily! Even if you’re not working out, take 30 minutes and stretch. Stretching gives you a toned, strong, and flexible body. Benefiting you in every possible way.

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all my love,

PHOTO CREDIT: Flow Event Group // Rick Gmitro