The Art of Warming-Up in Cold Weather

Light / Warm-up / trapeze bar + strips + bodyweight / 10 min

The warm-up is fundamental to help you prevent injuries and prepare the whole body for the exercise session. Whether you’re just a lone runner or a frequent gym goer, you must prepare your body progressively to the training part that will demand more from your body.

The warm-up is the initial part of the training session. It is performed with lower intensity and it comes before the workout itself. Most of the warm-ups include a cardiovascular exercise and some stretch and strength drills. During the warm-up, your body’s temperature increases. The progressive movement of joints and muscles prepares the body for the more intense exercises that are coming next. The warm-up should take from 5 to 10 minutes.

SET UP AND EXERCISES FOR OUR EVO WARM-UP

• 10 minutes
• 5 exercises
• Equipment: trapeze bar, strips, bodyweight

1. RUNNING

5 minutes

Start your warm-up with a 5 minutes run at a moderate speed.

2. ROLL OUT WITH STEP

2 minutes, moving at a moderate speed

• Grab the hanged trapeze bar with your arms extended. The bar must be aligned with your chest. The bar must be at chest height.
• Take a long step forward and lunge deep, moving the arms straight overhead, torso upright. Return and switch legs.

3. HIP EXTENSION

2 minutes, moving at a moderate speed

• Stand upright and hold the trapeze bar with arms straight. Engage the core and transfer weight to one leg.
• Hinge at the hips as you reach forward with the bar. Aim to keep the torso in line with the raised leg.
• Keep your arms extended, holding the bar and try to go further, extending your shoulders, trunk and leg.
• Alternate between legs and repeat.

4. SIDE REACH

2 minutes, moving at a moderate speed

• Hang the bar slightly above your hip.
• Bent your trunk to the bar side leaning your forearm over the bar.
• You’ll feel a slight stretch on the rib cage. After that, return to the initial position.

5. HANGING TWIST

2 minutes, moving at a moderate speed

• Lie on your back with knees bent. Place the right leg over the left thigh and allow it to hang in the bar.
• With the left foot, take a small step to the right, so the foot is in line with the right hip.
• Allow the left leg to slowly rotate to the right and back to the center. Feel the movement (and stretch) in the left outer hip, but do not over-stretch. Repeat and switch sides.

Warm-up done? Here are some ideas for workouts to perform after you are all warm and ready to train:

• Glute workout
• 16-minute Tabata workout
• Bodyweight workout for couples
• 10-minute bodyweight workout
• High Intensity Tabata Workout
• Leg workout
• Kettlebell Core Workout
• Barbell Workout
• 15-Minute High Intensity Workout
• Cardio Workout
• Movement Balance Workout
• Core Bag Workout
• Kinesis Core Workout
• HIIT Workout
• Jumping Workout