June 2, 2017
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!
Follow along to the video.
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
Jumping Jacks: 30-45 seconds
Ankle Rolls: 15 each ankle
IT Band Stretch: 5-8 reps each side
Knee To Chest: 4-5 reps each leg
Mountain Climbers: 20-30 reps each leg
Hip Flexer Stretch: 4 each side.
Butt Kickers: 30 reps each leg
Bicycles: 30 reps
Arm Swings: 20 reps
Squat/Open Chest: 15 reps
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.
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.
Bicep Stretch: Hold for 10 seconds, switch arms. Repeat if necessary.
Shoulder Stretch: Hold for 10 seconds, switch.
Quad Stretch: 10-15 seconds each leg, repeat if needed.
Groin Stretch: Hold 10-15 seconds, release, and repeat.
Hamstring Stretch: Hold for 15 seconds
Single Leg Inner Thigh Stretch: 10 seconds, switch side and repeat back and forth a couple times.
Hip Flexer/Oblique Stretch: Hold for 15 seconds, repeat on opposite 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.
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