The predecessor of any effective workout is an equally thoughtful warm-up. Trainers agree that increasing core temperature, activating the muscles you’re about to use, and lubricating your joints helps you perform at a higher level and reduces risk of injury.
No place is that more evident than in professional sports. The below routine combines some favorite elite moves into a pro-level warm-up.
Pick up 2 kettlebells of equal weight, one in each hand. Carry the bells at your sides and walk for 30 to 60 seconds, keeping them at your sides throughout. When complete, place the bells on the floor outside of your feet. Repeat once more.
Get in a low plank position with forearms resting on mat, shoulders stacked over elbows, and feet together. Hold your body in a straight line for 30 seconds, then rest and lower to floor. Repeat twice more.
Assume a lunge position with your left leg back and a kettlebell in your right hand. Swivel the shin of the left leg in 90 degrees so it's perpendicular to the heel of the standing leg. Raise right arm overhead in an elbow-locked, shoulder-packed position. The bicep of the raised arm should be even with (not touching) your ear. Now, hinge back in the hip of the right leg and drop your left arm to the floor 10 to 12 inches in front of the kneeling knee. You should be looking up at the raised arm. Return to start and repeat on the other side.