The Top 3 Best Warm-ups for Strenuous Workouts

     As everyone has learned, warming up is crucial to your workout. I will be explaining the top three warm ups that could be done if you are planning on doing a hardcore workout at the gym.

The Vigorous Warm-up

This warm up is extremely easy to do and is great for any exercise routine you are doing that day. The vigorous warm-up consists of:

• 2-3 minutes of jump rope
• 50 jumping jacks
• 20 body squats
• 5 lunges on each leg
• 10 hip extensions
• 5 hip rotations
• 10 foward leg swings
• 10 side leg swings
• 10-20 pushups
• 10 spiderman steps

The Olympic Weight Lifter

This warm up is great for anyone trying to build mass in their muscles or training to compete in weight lifting competitions. The olympic weight lifter warm-up consists of:

• Wrist circles: 10 each direction
• Elbow circles: 10 each direction
• Arn circles: 10 each direction
• Bow & bend: 10
• 1-legged RDL+leg swings: 10 each leg
• Spiderman lunge: 10 each leg
• Scorpion: 10 each side
• Russian Baby Makers: 30 second hold
• PVC dislocates: 10
• PVC overhead squats:10

The Animal Kingdom

This warm up is called the animal kingdom because each move is named after an animal. This warm up is also great for any type of dynamic exercise and consists of:

• Crab Walk: 2 sets of 15 yards
• Frog Jumps: 2 sets of 15 yards
• Duck Walk: 2 sets of 15 yards
• Bear Crawl: 2 sets of 15 yards
• Bunny Box Jump: 2 sets of 15 yards
• Lion's Back Stretch: 1 set of 12 reps
• Spider Crawl: 2 sets of 15 yards
• Inchworm: 2 sets of 15 yards