- What's up guys, it's Chris Heria.
Welcome to another vlog.
Today I'll be showing you a five minute warmup
that you can do before any workout.
Now, a warmup is usually a light routine
geared to prepare your body for a specific muscle
or a group of muscles which will increase
your heart rate, blood circulation,
and cardiovascular system,
raising your body temperature gradually
and preparing you for the more demanding exercises
that you're gonna do in your real workout.
Think of your body as a car's engine;
you never wanna turn on your car
and just start revving the engine.
You wanna wait until the engine has warmed up
and the same goes for your body.
By warming up before a workout,
not only are you preparing your body,
but you're gonna be able to train harder
during your intended workout,
with less of a chance of sustaining an injury
and keeping you away from your goals.
A lot of times we get injured
because we're not properly warming up before a workout,
or even using a wrong exercise to warm up,
an exercise that may be too demanding on your old muscles
which could possibly result to damage
to your tendons, ligaments, and muscles.
Have you ever felt like you just went
straight for a heavy lift or a hard exercise
and then you pulled something?
That's because your muscles were not properly prepared
to handle that load that you normally would have
had you warmed up.
So bottom line, warming up is gonna prevent your body
from injury, it's gonna prepare your body to work out,
and it's gonna allow you to train harder
and give 100% in your intended workouts,
giving you maximum results safely.
So for today's warmup, I've chosen five
specific exercises that are gonna warm up your entire body
and prepare you for any workout.
We're gonna be going through this routine together,
so if you wanna get this routine on your phone
and follow along with me,
then download the Heria Pro app in the App Store
or Google Play Store and open up to this routine
in the YouTube workout section.
Now before we get into this warmup together,
I want us to do a quick dynamic stretch.
This is gonna prepare your joints and your muscles
before any physical activity.
So if you're ready to get started,
we're gonna start out dynamic stretch
from our head to out feet.
Let's start with our neck by looking right and left.
You don't want to force it,
you wanna gently turn your head.
Now let's go side to side.
Now we're gonna go in semicircles.
Full rotation.
(upbeat music)
Up, down, up, down.
All right, let's start stretching out our shoulders
and our torso.
It's twisting our bodies, keeping our hips straight.
Okay, circles with our arms coming forward,
then coming backwards.
With a nice stretch, got our rear delts,
obliques and our core.
All right, warm up the wrists, give it a nice roll,
roll it the other way.
We move it down to our hips, spread our legs open.
We're gonna push one way,
push to the other side.
You don't wanna hold it for too long,
you don't wanna take out tension in your muscles
and not hold long stretches that will weaken
the muscle and tension.
All right, so let's go back on our hips,
go forward, circle.
Circle the other way.
All right, let's hold our elbow,
bring our arm in a circle.
Rotate the other way.
Other arm.
All right, now we're gonna open up the hip flexors.
Bring your knees up and out to the side.
Bring your knees up.
All right, we're gonna have our legs open,
come down to the side, give it a couple little bounces,
come up, switch sides.
All right, quickly let's give our ankles a little twist.
We're ready to get this warmup started.
And after this, we're ready for any workout routine,
and I'll show you guys what I've been working on
after our warmup.
So we have five exercises for 45 seconds
and 15 seconds rest in between.
The first exercise is gonna be jumping jacks.
This is gonna warm up our entire body
but really emphasize on our back,
our shoulders, our core, and our legs.
Let's go for 45 seconds.
(upbeat music)
Now this is a great moment to really
focus on your breathing.
Breathing in through your nose, out through your mouth.
It's gonna be a lot harder when you're doing it
with more demanding exercises,
and when you're more fatigued
in the middle of your workout routine.
So really focus on your breathing during the warmup
as well as your dynamic stretches.
That will roll over into the rest of your workout.
Now, this next exercise is gonna be mountain climbers.
This is where they're gonna focus on our shoulders
and our core.
And now you're gonna see that your heart rate
is starting to get a bit higher.
But just remember go at your own pace,
but if you feel like you're getting a bit fatigued,
you can always slow down,
just trying not to stop no matter what.
Let's go for it.
(upbeat music)
Remember to squeeze everything; you wanna squeeze your core,
and you wanna bring your knees as high as you can,
give it a full range of motion.
If you're giving quality in your warmup,
you're gonna give quality in your whole entire workout.
(upbeat music)
Make sure you're gripping the ground solid
and you're pushing your arms down as hard as you can.
Make sure you're breathing,
we're gonna give it our last ones.
Here we go.
Three, two, one.
Excellent.
Now the next exercise we're gonna get into
is gonna be pushups.
Just remember you should be going at your own pace,
and if you need to, complete the rest of the repetitions
with the progression-like knee pushups.
But regardless you're either doing pushups or knee pushups,
both targeting the same muscle groups.
Let's go for it, 45 seconds, we don't wanna stop.
(upbeat music)
Here we go, last couple reps.
All right, now this next exercise we're gonna move into,
the back and forth lunges.
You wanna make sure to have your back straight.
A great way to do that is just to have your hands
up on your hand, take a wide lunge, come back,
you can take a step right here just to catch your balance.
Come right back into a back lunge.
(upbeat music)
You should be squeezing your core,
and very important to regulate your breathing at this point.
(upbeat music)
Last one, here we go.
All right, so there we have the back and forth lunges.
Now we're finally onto our last exercise; handstand hold.
I'm gonna be holding a free standing handstand
on the ground.
If you can't do that, you could hold either
a handstand against the wall,
elevated pike hold, or a pike hold on the floor.
Let's go for 45 seconds.
Don't give up.
If you do, go right back up.
(upbeat music)
Regulate your breathing.
Focus.
Now this is gonna wake up our entire upper body,
use our stabilization muscles
and start opening up our shoulders as well.
You should even feel it in parts of your legs as well,
like your glutes and your calves.
You have to be squeezing those to hold a proper handstand.
(upbeat music)
There we have the last exercise; handstand hold.
That's gonna complete the warmup.
And if you were able to follow along
and complete it with me, congratulations.
You're now prepared to start any workout routine
and get the most out of the workout that you're about to do.
So I'll head to the gym now,
I'll show you guys some stuff I've been working on.
Before that, remember to get this routine on your phone,
as well as full access to all my workout routines
that I create with specific goals in mind
like building solid muscle
and getting shredded simultaneously
with minimal to no equipment.
Make sure you download the Heria Pro app
in the App Store or Google Play Store
to take my workouts with you everywhere
and start getting in the best shape of your life right now.
Not just looking strong; actually being strong.
But remember to get full access to all the workout routines,
go to heriapro.com and become a member.
Now let's get this workout started.
(upbeat music)
All right, that's gonna wrap up this video.
Thank you guys so much for watching,
and remember you can use this warmup
anytime, every time before your workout
to get the most out of your training
and to stay injury-free.
And remember to get this routine
as well as all my personal workouts and programs,
make sure to become a member at heriapro.com
and download the Heria Pro app in the App Store
or Google Play store,
and start getting in the best shape of your life.
So thank you guys so much for watching.
If you enjoyed the video, then definitely smash
that like button, leave a comment down below,
let me know what you want me to make
the next video about, and of course,
share this video with a friend
that needs a quick warmup before any workout routine.
And of course if you haven't already,
make sure you subscribe.
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And with that being said, thank you guys so much
for watching.
I'll see you next Thursday 2:00 p.m. USA Eastern time.
Mad love, peace out.
(upbeat music)
Smash that like button, guys.