Pre-Gym Basic Exercises: Basic Quick Warm-up Routine

It’s very important to get your body ready before any exercise. A good warm-up will increase oxygen and blood flow to the muscles, boost flexibility, and prevent injuries from occurring. Here’s a simple routine that you should be able to follow; it takes approximately 5-10 minutes, depending on when you think you are ready to stop.

1. Dynamic Stretching (3-5 minutes)

Arm Circles:

• Stand up straight with your arms out to your sides.
• Moving your eyes first in small circles clockwise for 30 seconds, then counterclockwise for another 30 seconds.

Leg swings are:

• Lean against a wall or other stable object for support.
• One leg forward and backward swing, swings for 15, change to another leg.

Hip circles End

• Hands on hips circle hips in large circles, 10 times each direction.

2. Body Weight Exercises: 2-3 minutes

Bodyweight Squats:

• Stand with your feet apart to the width of your shoulders.
• Lower the body down-as if sitting back onto a chair-while keeping the chest up. Perform for 10-15 repetitions.

Push-ups:

• Get in a plank position by lying on your stomach with your hands shoulder-width apart.
• Lower your body down, until your chest almost touches the floor, then press back up. Go for 5-10 reps, modifying to knee push-ups at any point if necessary.

Lunges

• Step out with one leg and lower your hips until both knees are at about 90 degrees.
• Continue with alternation of the legs in 10 lunges, 5 for each leg.

3. Cardio Activation (2 minutes)

High Knees:

• Jog in place: bring your knees up toward your chest as high as possible.
• Keep going for another 30 seconds. 

Butt Kickers:

• Jog in place, kicking your heels up to your glutes. Continue for another 30 seconds.

 Tips on How to Do an Effective Warm-Up Go Slow: 

• Move slowly to build up gradually. 
• Focus on major muscle groups and pay great attention to those areas that you will be working on in the gym.

 Listen to Your Body: 

• If something doesn’t feel right, modify the exercise or skip it. 

Conclusion

It will definitely help one maximize the workout and minimize injury. Dynamic stretches, bodyweight exercises, and light cardio will all prepare your body for the task at hand and set you up for a far more effective and enjoyable experience in the gym. As the old adage goes, an ounce of prevention is worth a pound of cure.