Do you often feel like your warm-up routine has become too easy and doesn’t provide enough movement? If so, it’s time to spice it up with some intermediate level dynamic warm-up exercises. Upgrading your warm-up routine is essential before any physical activity, such as lifting weights, walking, running, Pilates, or engaging in sports as it ensures safe and effective workouts.
This article will share three intermediate level dynamic warm-ups that will move the arm, hip, and ankle joints through a range of motion, stimulate blood flow, and improve body awareness, balance, and core strength.
Walking High Kick
The walking high kick challenges your balance and coordination while enhancing blood circulation. To perform this warm-up exercise, follow these steps:
- Maintain a stable core (no arch in your low back) with shoulders level and relaxed.
- Walk forward, raising each leg to meet its opposite arm.
- Step forward with your left foot, extend your left arm at shoulder height, and lift your right leg. Aim to touch your right foot to your left hand.
- Next, step forward with your right foot, raise your right arm to shoulder height, and lift your left leg. Attempt to touch your left foot to your right hand.
- Repeat these steps at a steady pace for 30 seconds.
- Rest and then repeat twice more for a total of three sets.
Walking Knee Tuck
The walking knee tuck is ideal for keeping your shoulders relaxed, core tight, and torso upright. Here’s how to perform this warm-up:
- Ensure you’re not bending or leaning forward while walking.
- As you step forward with your right foot, pull your left knee up and close to your chest using both hands clasped around it.
- Hold for a few seconds before stepping down with your left foot and bringing your right knee up.
- Repeat this walk and knee tuck stretch for 30 seconds.
- Take a break and then repeat twice more for a total of three sets.
Walking Lunge with Rotation
The walking lunge with rotation is excellent for maintaining relaxed shoulders, a tight core, and an upright torso. To perform this dynamic warm-up, follow these steps:
- Cross your arms over your chest and take a big lunge step forward with your right foot.
- Make sure your front knee does not move forward of your toes, and the knee of your rear leg does not touch the ground.
- In this position, rotate in the direction of the forward knee.
- Next, take a step forward with your left foot, lunge, and turn your torso to the left.
- Walk with the lunge and rotate for 30 seconds.
- Rest and repeat the exercise two more times.
Upgrading your warm-up routine with these intermediate level dynamic exercises will help you get the most out of your workouts. With enhanced blood circulation, improved balance, and a stronger core, you will be better prepared for a more efficient and productive workout session. Give these exercises a try and see how they can positively impact and transform your exercise routine.
