This Dynamic, Full-Body Warmup Will Rock Your Core
We all know starting a workout cold is a bad idea, but sometimes the pre-workout routine is neglected. Who can blame people? Warmups can seem boring and monotonous. So instead of doing the usual collection of static stretches you were taught in 9th grade PE class, add this full-body warmup to your arsenal.
This warmup, brought to you by Andy Speer, the creator of The Anarchy Abs Workout from Men's Health, focuses on mobility and dynamic stabilization. You will go through 3 movements, each designed to warm up your entire body and activate key muscle groups.
The dumbbell skier club swing targets the shoulders, arms, and core. As you move your arms and shoulders through their range of motion, you have to keep the core braced. Activating your core in your warmup helps keep your abs braced and your spine in a safe position throughout your workout.
Speaking of core, the candlestick roll adds a level of difficulty to the core warmup and the constant rocking will definitely get the heart pumping to feed oxygen to those muscles.
The dumbbell spider lunge complex opens up the hips, chest, and shoulders while recruiting nearly every muscle group in the body.
After a few rounds, you may feel like you may have just done a quick workout, and there's no doubt you'll feel loose as a rubber goose and ready for whatever movement lies ahead.
Directions: Perform the exercises listed below in order with 45 seconds of work for each move and 15 seconds of rest between moves.
1a. Dumbbell skier club swing
1b. Candlestick roll
1c. Dumbbell spider lunge complex
That's one round. Perform for 2 to 3 rounds.
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