5 Min Dynamic Warm Up Exercises Before Workout – Warm Up Before Running, Cardio, or Lifting Weights

5 Min Dynamic Warm Up Exercises Before Workout – Warm Up Before Running, Cardio, or Lifting Weights


hey everybody coach Kozak here from hasfit
fit and welcomed my warm up that you can 5 Min Dynamic Warm Up Exercises Before Workout Warm Up Before Running Cardio or Lifting Weights use before your workout this warm-up is
great for all fitness levels I will provide modifications along the way
we’re going to warm up your muscles get your heart rate up just a little bit and
do sneak a little mobility working along the way so we’re getting as much work
done as we can in the shortest amount of time with that being said we’re going to
start with an overhead squat sitting back with your weight in your hips
whatever your depth on a squat is is what I want you to hit and then when you
stand up I want you to pull back and squeeze your scapula together squeeze
together and do a cactus arms good so sitting down with overhead squat and
working our upper body at the top so it’s a two for one movement good we’re
going to do this one for five more seconds in four three two one last one
good we’re going to move on to a power pull so just with our own body weight
we’re going to sit down weight back stretch your hamstrings touch the ground
if you can otherwise mid chin is fine and you’re going to come up powerfully
onto the balls of your feet bringing your elbows high so it’s here elbow is
high here elbow is high sitting back waiting your hips a little bend in the
knee but mostly pushing those hips back this is similar to an Olympic lifts but
I love it because it gets multiple body parts including those calves so make
sure you’re coming up onto the balls of your feet now I want you to work at
whatever pace you can do and whatever is a warm-up pace for you so this is my
warmup pace but for you that might be only getting two to three reps in and
that’s totally cool good and three to one we’re going to move on to a sprinter
so we’re going to do it two different variations one we’re both from a split
stance one it’s just going to be from this split stance
running with your arms both elbows at a 90 degree angle weight evenly
distributed between your legs get that heel down so you can get that stretch in
your back your hamstring and your calf second variation is from here to bring
your knee up so you decide which one is right for you we’re going to hit both
sides or here make sure breathe don’t burn yourself out just get yourself
moving okay switch opposite side now so again
you decide which one is right for you you put that leg back make sure you try
get the heels of the ground so you that calf and hamstring stretch nice keep it
up and five four three two one alright we’re going to move on to a pulling rope
pulling the rope so sitting back with your hips we’re going to pull back on
the elbow reach pull back on the elbow so pretend like you’re pulling a rope
right and we’re going to get that back moving get that back activated pulling
back on your elbows like you have a string attached to your elbow and
sitting back a little weight in your hips get your legs working your legs
warmed up at the same time nice reach and pull reach and pull that’s it good
pull back on those elbows and five four three two one
next we’re going to work on a little shoulder mobility and open your chest up
we’re going to do a 45 degree T so from a 45 degree angle
thumbs are down thumbs are up thumbs are down thumbs are up good opening that
chest up stretch get that external rotation up here at the top by bringing
your thumbs up thumbs down back up good repeating this one getting whatever your
range of motion allows you to do good make sure to breathe let’s do this one for five more seconds
and four three two one all right we’re going to get into a nice Oh sumo squat
position so that’s a wide stance a little wider than shoulder width what
you point your toes out for me on this one
put your weight back in your hips and you’re either here or you’re here you
decide which one is right for a warm-up for you and so from this position we’re
going to punch side to side twist for that core work that nice lateral
rotation breathe and bat punch in side to side that’s it you got it
give me five four three two one nice come up legs are burned a little bit’s
okay we’re moving right into the overhead swing that same wide stance
this time we’re going to reach up overhead swing between our legs a little
bend the knee and extend back up so it’s all using your hips as a lever hips go
back hips go forward keep your back straight head up if your range of motion
is only right here that’s okay for today just you know come back every time you
come back you’ll get a little bit better breathe nice wherever winner was once a
beginner keep it up let’s go and five four three two one okay we just
have one last one for the warm-up we’re going to either do a faux jump rope
light on the balls of the feet or a run in place jump rope again either way your
hands are moving in small circles but you decide here’s the harder version
lighting on the balls of your feet not going crazy
again it’s just a warm-up pace good or running in place
you decide which one is right for you today I’m gonna have such a great
workout you’re feeling it feeling on today remember during that workout focus
on what motivates you that’s going to help you get through it all right here
we go in five four three two one nice work
I hope this warm-up properly prepared you for you
work out whether you’re doing a half it workout or another one whatever it may
be god bless you out there if you did like
this warm-up please give it a big ol thumbs up and subscribe to our YouTube
channel we do free full-length workouts every single week our website has
hundreds of additional free videos free meal plans free complete programs we
have it all there for you for free no catch I’m not lying to you thank you so
much for joining me today I’m coach Kozak from has fit and I’ll see you your
next workout

100 comments on “5 Min Dynamic Warm Up Exercises Before Workout – Warm Up Before Running, Cardio, or Lifting Weights

  1. Michael Sherman Post author

    Hey coach. Nice warm-up. I usually like to do at least 10 min to warm-up to get core temp up and joints nice and juicy 🙂 Would you suggest just doing this routine twice or add other cardio movements like jumping jacks?

    Reply
  2. yahoo911emil Post author

    hi, do you have a dumbbell and bench only workout routine?? not a total beginner since I've lift before but stopped because of busy schedule

    Reply
  3. vijay rangan Post author

    "Keep in mind what brought you here". Well, coach K, you did. I don't need to think of what motivates me. You do. Thanks a ton!

    Reply
  4. Stephanie Martinez Post author

    This is absolutely amazing, it changed my regimen forever ❤ God is going to bless you in a major way 💯

    Reply
  5. Karen Vagnoni Post author

    I am going to encourage my husband to do this. He doesn't like working out but I think he would like this.

    Reply
  6. Todd Bauer Post author

    great warm up. I use it daily and it helps me start my day. I've been feeling really tight hamstrings and calfs. could you do a workout focusing on calfs and hamstrings. thanks again

    Reply
  7. Louis Coppola Post author

    is it worth it to warm up on the treadmill after doing these warm ups , or just go into stretching?

    Reply
  8. Debbie Odom Post author

    You & Claudia have the best variety of exercises. I am a 65 yr old women and believe the warm up's are great.

    Reply
  9. Siddhants Sharma Post author

    Sir can I take optimum nutrition standard gold whey from neulife for weight gain???

    Reply
  10. Hannah Kirchner Post author

    I'm in my third week. I am loving the workouts and the support from Coach and Claudia.

    Reply
  11. Pam Hanna Post author

    My go to warm up for all my youtube workouts that don't include any. This is the best of the best. Thank you and I also enjoy your newest workout with weights.

    Reply
  12. Suzanne Wilkins Post author

    thank you for your passion and heart to truly help others be their best in all aspects in life. Your workouts are pure and without any kind of inappropriate attire and positioning. Everyone wins!!!

    Reply
  13. Madrone Candea Post author

    Sweet! I'm finding this to work great for me. Into my 6th week of 6 days a week training. Weight lifting/(abs/back/resistance bands), alternating days. I also find this a great warm up before my physical day job on my (deloading week). I'm 45 now and have an unusual version of advanced spinal stenosis. This physical fitness thing is helping me get a better night sleep and have less daily pain. Thanks a million!

    Reply
  14. sarah perrich Post author

    I really love this as an intro to one of their stretching videos or when I'm headed out for a challenging hike or other exercise.

    Reply
  15. Patricia G. Balaguer Post author

    This channel, Coach Kozak and Claudia are literally everything! Found everything I need for my weekly workout routines – pre running warm up and strength training workouts for the days I don't run. You guys are amazing- thank you so so much!

    Reply
  16. Leslie Book Post author

    at 63 slowly getting back in shape after rotator cuff surgery 5 months ago–easing into things very slowly and under supervision of my PT.

    Reply
  17. schrodingerdiscovery Post author

    I do this warm up every day, even on rest days just to get myself moving after waking up ! I feel it really helps me prepare physically and mentally for the day ahead.

    Reply
  18. Summer Hansen-Baird Post author

    I burned 17 active calories from this and i did all the harder moves AND I did my best, had good formand went decently fast

    Reply
  19. Harmon And Son Water Well Drilling Post author

    Thanks for the help. Using your videos and a few others on youtube and changing my diet im down from 278lbs on 12/21/18 to 229lbs 3/15/19. Thanks and God Bless.

    Reply
  20. Catalina Pagaza Post author

    I'm so overweight, when coach says "I hope this prepares you for your workout," like, this was my workout. Thank you so much for making stuff that works for us!

    Reply

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