Below is a sample of what a warm up looks like for me prior to a training session.
The only awkward moment comes when I attempt to stay on the rubber matting while performing forward, backward and side to side gorilla hops. Hey, I’m human, shit happens. This isn’t Hollywood produced, it’s real world home training. Film it like it happens, right?
The important thing to remember is that you should always maximize the equipment, time and space that you have available to you. You can always get way more accomplished with what you have than you originally thought.
I have really come to enjoy integrating animal style movements in the warm up, as it demands rhythm, stability and mobility to accomplish the moves. Plus it isn’t boring, which is important for keeping your movement endeavors interesting and sustainable.
After you watched some of the video, it’s important to understand a couple of things:
1) I only foam roll problem areas (trigger points, stiff muscles, overactive muscles)
2) I only address mobility in areas that I lack it.
3) The dynamic movement prep is mostly total body.
4) Jumping rope serves to increase blood flow, core temperature and gets me sweating.
The point is that there is no time wasted and everything has a purpose. My body is prepped for the transition into the physical demands of the workout.
My workout for this day was highly metabolic, which is how I have been training for quite some time now. All workouts are designed mindfully and not intended to destroy my body, but rather build and condition it intelligently. I completed all of the exercises below without rest between movements in a 15 minute timeframe (I was tight on time):
I have used workouts like this successfully for over 5 years now. The loads and exercises are appropriate for my skill and fitness level. To be completely honest, the less complicated you make a session like this, the more fun you will have. I rarely stray from the basic movement patterns: push ups, vertical pulling, squats, kb swings, etc.
I am after the training effect, not a circus-like performance. The risk doesn’t always match the reward with complex movements. It usually looks great on paper and sucks in practice.
For the time invested, I haven’t found any other style of training that keeps me lean and functional for the time invested. The trade-off for time reduction is an increase in intensity. This isn’t for beginner or the weak of heart. You’ll be tired at the end.
It’s a great blend of work capacity and strength movements that demand full range of motion and attention to technique. Of course, you can increase the difficulty of a workout like this or make it slightly easier if need be. Progression is always the answer.
Cheers to making less excuses and taking more action…