The Perfect Warmup When You Don't Feel Like Warming Up

Let's 'real talk' for a moment here about warmups. Raise your hand if you know how important warmups are to prevent injuries, to increase range of motion and to prevent soreness. Now, keep your hand raised if you regularly perform warmups during your workouts... I can't see you, but I have a feeling many of you put your hands down. I'm ashamed to admit I'm one of those people!

Often having limited time to exercise, I find myself wanting to jump right in and skip the warmup to maximize the workout in minimal time. I've also recently struggled with calf pain, and I would not be surprised if these two things are related!

​So, I thought it was appropriate to chat with Kate Hyman, Coach of the Hudson Valley Adventure Weekend and a strength and boxing instructor, who always incorporates mobility movements into her classes, to find out just how important the warmup is and how to incorporate one into a full workout.

Ketanga: We have all heard that warmups are important, but are they really?
Kate: ​Yes! The number one reason why I recommend warmups is for longevity. Priming the body for movement, if done correctly, reduces the risk of injury.

I've taken your class and I'm sweating by the end of the warmup— so is it really a warmup?
They are! In addition to injury prevention, my favorite mobility exercises do what any effective warm up should do: gradually raise body temperature and increase blood flow to muscles. 

What do YOU love about mobility and why do you make it a point to include in your own workouts?
I love that so many issues can be addressed in a warmup and set me up for a successful training session. I center my warmup around what I am going to be training and my own specific imbalances or muscles that need extra activation. Then I'm raising my heart rate, doing the work to maintain proper movement patterns, and getting mentally ready for my training session. 

What is a tip to keep in mind when planning a warmup for an at-home workout?
If you look at warmups like a chore or like a hurdle before you even start working out, you're less likely to do them and more likely to get injured. Make the warm up PART of your workout. A dynamic warm up should raise your heart rate, prime all of the joints and muscles for movement (or at least the ones you'll be working on), and reinforce correct movement patterns. See my videos below for some of these exercises :)

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Try This Full-Body Warm Up: 2-3 sets

Exercise 1: Squat-Walkout-Pushup-Superman Compound Movement

1. Take a narrow stance with feet just hip-width apart.
2. Start the movement with 2 air squats, then walk out to plank position.
3. Once in plank, brace the abdomen and lower the body down with a slow negative pushup. Chest, belly button, and hips will hit the floor at the same time.
4. From here, reach arms out front and move into a super man, squeezing the back and glutes, lifting the arms and legs off of the ground.
5. Place palms on the ground next to the rib cage, press back up into plank and walk the hands into the feet and stand.
6. Complete 5 repetitions.

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Exercise 2: Standing I T Y W

1. In a narrow stance with feet just hip-width apart, fold your body by sitting hips back and keeping a straight back.
2. I: Start with arms back by your sides so you're in an "I" shape from head to fingers. Squeeze scapulas together to lift your arms up and back 5 times in a controlled pulsing motion.
3. T: Move arms out into a T shape, thumbs facing up, squeeze scapulas together 5 times.
4. Y: Repeat 5x with arms in a Y shape over head.
5. W: Starting in the same Y position, pull elbows down to the rib cage to make a W shape. Try to touch the elbows to the ribs and squeeze lats down and back.

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Pair this mobility warm-up with Coach Kate's at-home strength workout and learn more about the Hudson Valley Adventure Weekend!