Before Jumping Into an Intense Workout, Do This Trainer-Recommended Full-Body Warmup

Published on Jan 22, 2021 at 11:05 AM

Beth Alexander

Need a quick, effective, full-body warmup to get your body ready for a workout? NASM- and ACE-certified celebrity trainer Beth Alexander created this low-impact, bodyweight warmup routine that's just six moves. It's small-space-friendly since it can be done in the space of a yoga mat.

Through dynamic stretches like these, Alexander said these six bodyweight moves will increase blood flow, elevate your body temperature, activate your core, and prepare your joints, muscles, and connective tissues for the workout you're about to do.

Low-Impact Bodyweight Warmup

Directions: Warming up for a few minutes before doing these dynamic warm-up exercises will make them even more effective. Alexander said, "Start by going for a brisk three-to-five-minute walk, or up and down a flight of stairs 10 to 12 times. Alternatively, if you want to stay in the space of a yoga mat, set a timer and alternate between marching and side steps every 30 to 45 seconds for three to five minutes or until you feel warm."

Bird dog: three reps per side
Dead bug: three reps per side
Glute bridge: 25 to 30 reps
Back extension: hold for 30 to 45 seconds
Low lunge and twist to cossack lunge: five to six reps per side
Inchworm: six to eight reps

Read on for descriptions for each exercise.

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Bird Dog

Start in a quadruped position on your hands and knees.
Inhale and press your hands into the floor. Exhale and engage your core. This is your starting position.
Extend one leg back until it is parallel to the floor. Flex your foot and reach back through your heel.
Reach your opposite arm out until it is parallel to the floor. Point your thumb up to the ceiling and reach forward with your arm.
Hold, breathe, and reach for six to 10 seconds, then switch sides. This counts as one rep.
Complete three reps.

Deadbug

Lie down on your back with your knees over your hips and bent to 90 degrees. Reach both arms straight over your shoulders to the ceiling. This is your starting position.
Take a deep breath in, and as you exhale, engage your core.
Place your right hand on the top of your left thigh, and press together until you feel your core shake. Lower your left arm and right leg so they are hovering just above the floor. Do not let your back arch.
Hold for six to 10 seconds while exhaling, then reset to center before switching sides. This counts as one rep.
Complete three deadbugs.

Glute Bridge

Lie down on your back with your knees bent and stacked directly over your heels. Separate your feet and knees about three to six inches apart, and keep your knees and toes pointing slightly out.
Take a deep breathe in, and as you exhale engage your core. This is your starting position.
On your next exhale, push through your heels, squeeze your butt muscles, and lift your hips. Your knees, hips, and shoulders should make one line.
On your inhale, lower your hips and your ribcage to tap the floor. This counts as one rep.
Complete 25 to 30 reps.

Back Extension

Lie facedown with your arms bent, elbows by your sides, and hands under your shoulders. Tuck your toes under, squeeze your legs together, and keep your knees on the ground.
Take a deep breath in, and as you exhale, pull your abs away from the floor. This is your starting position.
On your next exhale, lift your chest, hands, and head off the floor until you feel your back muscles engage. Keep your chin down and your head in line with your spine.
Squeeze your shoulder blades together and lift your elbows and hands up toward the ceiling. Keep squeezing your legs together. Most importantly, keep your abs engaged and do not overarch your back.
Hold for 30 to 45 seconds.

Low Lunge and Twist to Cossack Lunge

Begin in a low lunge with your left foot forward. You want your front knee directly over your heel and your back knee lifted off the floor. Make sure your front knee and toes point in the same direction. Bring both hands to the ground, one on either side of your left foot. This is your starting position.
Take a deep breath in, and as you exhale, lift your left arm up and twist your torso until your shoulders are stacked and your chest faces your left knee. Push your weight through your front heel, and keep pulling your abs in to make your hand on the floor feel light.
On your inhale bring the lifted arm down to the inside of your left foot.
Walk your hands to your right foot, bending your right knee, and shifting weight into the right heel. Straighten through your left leg, feeling a deep inner-thigh stretch.
Walk your hands to your left foot, coming back to the low lunge position again. This completes on rep.
Do five to six reps on each side.

Inchworm

Start in a forward fold at the back of your mat. Bend your knees as much as you need to be able to touch the floor and have it feel good on your back. Pull your abs away from your thighs. This is your starting position.
Walk your hands forward into a high-plank position. Stop when your hands are directly underneath your shoulders. Push your hands into the floor, engage your core, and hold for one complete breath.
Walk your hands to the back of your mat until you are in a forward fold. This completes one rep.
Complete six to eight inchworms.