Total Body Transformation Training Blog

full body warmup

Whether you are primarily a runner or a strength trainer you probably warm up much the same -- you do 5-10 minutes of light cardio. While this gets the heart rate and blood pumping it really only warms up the legs. If you follow up your warmup with stretching only the legs are getting the maximum benefit of the stretching.

A better approach is a full body warmup. Do 2-3 circuits of 3-5 full body exercises. The total time for the warmup is still 5-10 minutes but now the entire body has gotton a chance to be used while still raising the heart rate and getting the blood pumping. When you stretch, now all your muscles will be warm and not just your legs. Here are some example full body warmups:

Full Body Warmup #1 - Yoga Style
The Sun Salutation in any of its varities makes a great full body warmup. Do these Sun Salutations vinyasa style -- flowing from one movement to the another coordinating your breathing. At a minimum you should do mountain pose, reach up, swan dive down, monkey pose, forward bend, one leg back, high plank, low push up, cobra, downward facing down. Hold downward dog for 5 breaths, hop or step forward and repeat using the other leg for the one legged stretch.

Full Body Warmup #2 - Bodyweight Calesthenics
Matt Furey's "Royal Court" makes a great workout but can also be used as a warmup. Do 10 hindu squats, 10 hindu pushups, and hold a back bridge (or yoga table pose) for 5-7 breaths. Rest 30 seconds and repeat 2-3 more times.

Full Body Warmup #3 - Powerlifting Inspired Warmup
This warmup is great for strength trainers. Do 2-3 circuits of the following exercises: body weight squat, barbell row, reverse lunge, push ups. Each exercise is done for a single set of 8-12 reps. rest 30 seconds in between circuits if needed. Use either a broomstick or a bare barbell (45 lbs) for the rows.