The Best Dynamic Warm-ups and Stretches You can Try Before an Intense Work Out

November 20, 2016
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For any athlete, it is always better to warm up before any intense work out. Warming up will help loosen the joints, muscles, hamstrings, and other parts of the body, for a better and more productive work out. Dedicating at least 10 minutes of your time to warming up will help your performance, especially in terms of lifting heavy weights.

Here are some stretches that you need to do before working out in Crunch Fitness or any gym for that matter.

Hip stretch with twist

Areas hit: Arms, Hamstrings, butt, Abs

  • Position yourself in a lunge position with your left leg firmly planted on the floor and your right hand on the inside of your left knee.
  • Twist your torso to the left and raise your left arm straight over your head.
  • Hold for 2 – 3 seconds.
  • Release and repeat on the other side.

Do 2 sets with 4 – 6 reps on each side.

Front kick with hand reach

Areas hit: Full body.

  • Stand with feet shoulder to width apart with arms on your sides.
  • Kick your left leg up, keeping your leg as straight as you can
  • Reach your right arm and try to touch your left toe.
  • Release back to the ground.
  • Repeat on the other side.
  • Alternate back and forth until you have reached 6- 8 reps per side.

Do 2 sets with 6 -8 reps on each side.

Reverse lunge with reach

Areas hit: Full Body.

  • Stand with your feet shoulder and with apart.
  • Hands on your sides.
  • Step back with your left leg until you are in a lunging position.
  • Reach your hands up as high as you can over your head.
  • Bring your hands down.
  • Step your left leg forward beside your right leg.
  • Repeat on each side.
  • Alternate until you reach 4-6 reps.

Do 2 sets with 4-6 reps on each side.

Push up “T”

Areas hit: Abs, and arms

  • Get into a push up position.
  • Hands and shoulder width apart.
  • The body must be in a straight line.
  • Lower down towards the ground and press back up to a plank position.
  • Twist your body open up to the left side and lift your left arm straight above your head.
  • Come back to the plank position.
  • Do a push up.
  • Repeat on the right side.

           Do 2 sets with 4 -6 reps per side.

Torso rotation with lunge.

Areas hit: Full Body.

  • Step into lunging position with your most prominent leg.
  • Bring your hands together in front of you.
  • While in the lunge position, twist torso as far as you can to the left.
  • Hold for at least 2-3 seconds.
  • Repeat on the other side.

Do 2 sets with 4-6 reps per side.

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