adidas / April 2022
5 Minute Read

How to Warm Up Before a Workout

Name a better duo than your warmup and your workout. Learn some of the best gym warms ups for a powerful and productive gym session with pro trainer Corey Ashe.

It’s time for the talk. Not about the bird and bees—but about something just as important: warming up before your workouts. Knowing the proper way to warmup before you work out can help prevent injury and allows for optimal workout performance. We met up with professional personal trainer Corey Ashe to teach us why warming up is a crucial step for optimal performance. “Warming up is not just for the muscles—it’s for your brain,” said Ashe. “If you’re neglecting that warm-up process, you’re hurting your performance.” 
Check out the video below to learn how to warmup.

When learning how to warmup in the gym, don’t overexert yourself. The warmup is not where you want to extend all your energy. You should warm up for 5-10 minutes before diving into your workout. The warmup created by Ashe is full-body and dynamic. Dynamic exercises are controlled movements that prep your muscles for peak performance. Ashe explained that dynamic movements are best to do before training or games. These movements mimic the exact movements you will be making in your workout or sport.

Lower Body Warmup

We don’t believe in skipping leg or glute day. Try these dynamic warmups so you can push it in your workout. 

Warmup 01: Squats

Why this warmup: Squats are a fantastic way to activate the quadriceps, glutes, and core.
Time: Minimum 30 seconds
How to do squats:
  • Get in a shoulder width stance.
  • Bend your knees and lower your body down.
  • Push your hips back, pretending you are about to sit in a chair.
  • Push through your heels to stand up.

Warmup 02: Side Lunges

Why this warmup: Lateral lunges are a wonderful way to stretch the abductor, quadricep, and glute muscles.
Time: Minimum 30 seconds
How to do side lunges: 
  • Stand with your feet hip width apart.
  • Take a big sidestep with your left leg.
  • Bend your knee, push your hips back and lower until your knee is bent 90-degrees.
  • Push back to start and alternate between your left and right legs.

Upper Body Warmup

The best way to increase your lifting capabilities in the gym is to warm up your upper body. 

Warmup 03: Shoulder Swings

Why this warmup: Shoulder swings encourage proper joint stability through the activation of both small –rotator cuff– and larger shoulder joint muscles. 
Time: Minimum 30 seconds 
How to do shoulder swings:
  • Hold your arms out to the side.
  • Move your arms forward in a circular motion.
  • Focus on small movements and then transition to larger and faster swings as your arms begin to burn.
  • Do a minimum of 15 seconds of forward circles and then 15 seconds of backward circles.

Warmup 04: Plank Walk-Outs

Why this warmup: Plank walk-outs not only activate and strengthen your arm and shoulder muscles but also your core. 
Time: Minimum 30 Seconds 
How to do plank walk-outs: 
  • From a standing position, bend down and begin to walk your hands out until you are in a plank position.
  • Once you land in a plank, begin to walk your hands back toward your feet.
  • Stand up and repeat exercise.

Get Your Heart Rate Up

Getting your heart rate up increases your blood flow which allows oxygen to reach your working muscles. Oxygen acts as fuel to your muscles—the more they get, the stronger they become. 

Warmup 05: Jumping Jacks

Why this warmup: Jumping jacks are a great and fast way to get your heart rate up.
Time: Minimum 30 Seconds
How to do jumping jacks:
  • Start with your legs together and your arms at your side.
  • As you jump, bring your arms overhead and your legs out.
  • Your legs should be shoulder width apart after you jump.
  • Jump back to the starting position and repeat.
  • Low-Impact Modification: You can step from side-to-side while bringing your arms over head if the jumping is too hard on your knees.

Warmup 06: High Knees

Why this warmup: High knees not only lead to a good sweat, but they also activate your lower body and core muscles. 
Time: Minimum 30 seconds
How to do high knees: 
  • Start by standing shoulder width apart with your arms at your side.
  • Bring one knee up to a 90-degree angle while pumping your arms. Move at a quick pace like you’re running in place.
  • Low-Impact Modification: March in place if the jumping is too hard on your knees. 

Why You Should Stretch

When your muscles are warmed up stretching can reduce injuries and provide better flexibility, range of motion, posture, and coordination. 

Warmup 07: World’s Greatest Stretch

Why this warmup: The world’s greatest stretch is a fantastic warmup stretch because it targets every major muscle in the body. 
Time: Minimum 30 seconds
How to do the world’s greatest stretch:
  • Step forward into a low lunge and keep your front foot planted on the ground.
  • Bring your inside elbow as close to the ground as possible.
  • Keep your back leg straight.
  • Add rotation.
  • Push back and switch sides.

Warmup 08: Cat Cows

Why this warmup: Cat cows are a beneficial warm up stretch for every sport and are a fantastic way to show your lower back some TLC.
Time: Minimum 30 seconds
How to do cat cows:
  • Start on all fours, make sure your spine is neutral.
  • Breathe in and lift your head up towards the sky.
  • Exhale, pushing the ground away while crouching your back and looking down towards your belly button.
  • Alternate between up and down.

Warmed Up and Ready to Go

You ask and we deliver. Now that you know a quick and efficient way to warm up, let’s get to it. No excuses! Remember, slow and steady wins the race. Don’t rush your warmup. Your warmup before a workout should be about 5 to 10 minutes. If you are a highly active individual, you should warmup for 15 to 20 minutes. These full body dynamic warmups will perfectly prime your muscles for a game or a high–energy workout.
adidas / April 2022
5 Minute Read