This 3-Move Warmup Will Prep Every Muscle in Your Body
By now, you know the importance of cross training to be faster on the bike. But for a lot of people, getting ready for their workout of choice means lacing up their shoes, starting up their playlist, and jumping straight into their first set.
That’s probably not be the wisest course of action though. Master SoulCycle Instructor Charlee Atkins, C.S.C.S. wants you to pump the brakes and slow down to pay attention to the little things before you start sweating.
[Looking to start cross training but don’t know where to start? The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session, priming you for stronger miles in the saddle.]
“Every workout should start with a warmup, and the best warmups include exercises that are similar to our sport of choice (or workout of choice for the day),” she says.
In other words, if you're going to be running around, start with a dynamic warmup for your legs. Chest day? Loosen your pecs up. For full-body routines, Atkins uses this combo exercise to challenge her clients before they get started.
“[The warmup] requires a little bit of brain exercise while hitting all the major muscles groups: hips, back, shoulders, chest, arms, and core,” she says. “The move combines three different exercises into one: downward dog, plank, and cross-body mountain climbers.”
To perform the warmup, all you need is some space to spread out and get active.
Start in push-up plank position.
Hinge at the hips to push up toward the ceiling, moving into downward facing dog.
Bring your right hand to your left foot.
Replace your hand and return to plank position.
Bring your left foot to your right elbow.
Repeat, alternating opposite arms/elbows/feet/knees.
Cycle through the series eight to 10 times before your full-body workouts to get warm, or add it to your bodyweight routines as a low-impact full-body sequence.
Want to learn more from Atkins? Check out our series full of her tips, Try Her Move.
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