The Best Warm-up Workout For Every Session

Research in the British Medical Journal found that a structured workout concentrating on strength, balance and core stability cut the injury rates in female footballers by half.

To reap these benefits you should focus on dynamic stretching, which warms up your muscles, increases circulation and gets the body ready for what’s ahead. It’s not the most fun part of fitness, but set aside an extra 5-10 minutes before your workout to get your body ready for peak performance.

What it does

Warms up the muscles and gets them ready for peak performance

Provides a full body warm-up

Increases circulation

Improved range of motion and flexibility

Improved performance

Reduces risk of injury

What to do

Do each of these for 30 to 45 seconds.

1. Knee to chest

A) Stand tall, step forward and bring one of your knees up towards your chest.
B) Grab the knee with both hands as you slightly pull it up until you feel a gentle stretch and then release.

2. Helicopters

A) Start standing, with your arms out to the sides, either straight out or with elbows bent at a 90-degrees.
B) Twist your upper body to one side and then back over to the opposite side. Repeat.

3. Forward leg swings

A) Start in a standing position with toes pointed straight.
B) Swing one leg straight forward and back. Repeat for your desired number of reps and then switch to the other leg and repeat.

4. Butt kicks

A) Stand tall with both feet pointed straight ahead.
B) Jog forward and bring your heels back towards your glutes in an attempt to kick your butt with your heels. Alternate feet.

5. Frankenstein walks

A) Stand with feet pointed ahead, swing one leg out in front of you.

B) Reach the opposite arm out to meet the leg. Repeat and alternate.

6. Jump squats

A) From a standing position, lower down into a squat.
B) Power up and jump to the ground. Land back down into the squat position and repeat.

7. Inchworm

A) Bring your hands down to touch the ground.

B) Begin walking your hands out to a plank. Then, slowly walk your feet in towards your hands in the same way until you’re back at the start.

8. Bird dogs

A) Begin on all fours, hands under your shoulders.
B) Lift one arm in front of you and the opposite leg straight back. Bend the knee and elbow and move them in towards each other.

Find workouts and more in every issue of TRAIN for HER magazine.