If your warmup typically consists jogging on the treadmill for 10 minutes, that's a big mistake. Top trainers are using roughly the same amount of time to do exercises that help clients move better and get better results. A warmup is no longer something that can be skipped -- it's an integral part of the workout.
"Our clients consistently say, 'I feel better,' and we've seen a significant reduction in injuries since we've adopted this warmup approach," says Mike Boyle, A.T.C., creator of Men's Health Thrive and owner of Mike Boyle Strength and Conditioning in Woburn, MA. "You shouldn't gauge a workout by what you do in the gym, but how you feel when you get out of bed. That's going to tell you whether you're moving forward or backward."
Start every workout with these eight exercises, Boyle recommends. Do one set of each exercise, with minimal rest between sets. Even though some of these exercises may seem easy, doing them consistently will help you become stronger and fitter.
8 Exercises You Should Do Before Every Workout To Get Stronger, Move Better Slideshow
Quadruped T-Spine Rotation
Get on your hands and knees, knees hip-width apart. Pick up your right hand and place it behind your head. Without moving your hips, rotate your torso and head to the left so that your right elbow is pointing toward the ground. Then rotate your torso to the right so that your elbow points to the ceiling. That's one rep. Do 10 reps. Repeat on the left side. (Whether you want to compete professionally or just look ripped, the secrets to the biggest muscles ever are revealed in TheMen's Health Natural Bodybuilding Bible.)
Ankle Mobility Drill
Stand about three to four inches from a wall, facing the wall. Place your hands on the wall and take a big step back with your right foot. Drive your left knee toward the wall without lifting your left heel; return to the starting position in one fluid motion (don't hold the stretch). That's one rep. Do five reps driving your knee straight toward the wall, five reps driving your knee past your big toe, and five reps with the knee past your outside (pinky) toe. (Try these 5 Secrets to a Perfect Workout and you'll never be held back in the gym again!)
Wall Slide or Floor Slide
Stand with your back against a wall (you can do this on the floor, too). Pin your arms to the wall in a goal post position, palms up. Keeping your elbows, forearms, and wrists in contact with the wall, slide your hands up into a Y position as you breathe out. Then pull your arms down into a W position. That's one rep. Do 10 reps. (Think you have the pushup down? Think again. Here are 5 Body-Weight Exercises You're Doing Wrong.)
Mini-Band Walk
Standing, place a mini band (a small, circular resistance band) around the bottom of your legs. Step your right foot out to the right so that your feet are wider than shoulder-distance apart. Step your left foot in so that your feet are shoulder-distance apart. Repeat, stepping softly, 10 times to your right side, then 10 times to your left side. (Beat your workout plateaus with this 5-move Total-Body Muscle Assault.)
Single-Leg Straight-Leg Deadlift
Hold a medicine ball or two dumbbells in front of your thighs with both hands. Stand with your feet hip-width apart, knees slightly bent. Balance on your left leg as you reach your right leg out behind you, heel toward the ceiling, and raise your arms out in front of you. Return to the starting position. Repeat 10 times then switch legs. (Boost your gains by downsizing your workout with The One Dumbbell Workout.)
Split Squat
Stand with your left foot in front of your right, your feet about 2 to 3 feet apart. Bend both knees to lower your body straight down toward the floor as far as you can. Press back up to the starting position. Do 10 reps then repeat with your right foot forward. The only training manual you need to bulk up fast!
Pushup
Get on the floor with your hands slightly wider than shoulder width and your body in a straight line from head to heels. Slowly bend at your elbows to lower your chest down. Press back up. Keep your abs tight, like you're about to be punched in the stomach. Do 10 reps.
Single-Arm Dumbbell Row
Grab a 20- to 30-pound dumbbell in your right hand. Stand with your feet shoulder-width apart, your knees slightly bent and your torso nearly parallel to the floor. Place your left hand on an exercise bench. Hold the dumbbell with your palm facing in. Pull your elbow back to the ceiling until the dumbbell reaches your torso. Slowly lower the dumbbells back to the starting position. That's one rep. Do 10 reps on each side.
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