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    The Art of Warming-Up in Cold Weather

    3rd April 2018
    Functional Warm-up

    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

     

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