7-Minute Warm-up Follow-up

Do I dare post a video of myself? In work-out clothes? Demonstrating an exercise routine? Apparently I do. Be advised that this is a first (and possibly last) attempt at such a thing. The sound is really low. You can hardly hear me. But you can see how to do each of the moves, and that is the important thing. I posted the description of each move here if you are interested and have copied it below as well so you can read what you can’t hear. This warm-up was featured in the July 2010 issue of Runner’s World and I thought I would test-drive it for a month. The routine can be done as a warm-up to any other exercise (running, swimming, biking, tennis) or you can do it two or three or four times in a row as a workout in and of itself. The beauty, for moms anyway, is that it can be done at home and if the kiddies climb on your back while you are doing the plank, it just increases the intensity. And if they start to do it along with you, it just increases the laughter.

I did this for about a month before I went running (at least when I remembered to). It definitely warmed up my muscles and got the sweat going before I even stepped outside. It improved my balance (the single-leg hops are easier now than they were when I started this), and my strength (the y-squat did a number on my arms and glutes). But I have to admit that I am rarely on top of things enough to leave myself time for a warm-up before I need to get out the door because we usually run to meet Micah in the park when he gets off work, or we run part-way to work with Micah and so our time-table doesn’t always allow for an additional 7-minutes. That said, I think it would be great as a stand-alone workout on days when you can’t get out but want toΒ  do something to keep your body going.

Is this sort of thing interesting/useful to anyone? Should I do more?

7-minute Warm-up from Runner’s World:

Reverse lunge for 1:30. (12-15 lunges on each leg, stepping backwards into the lunge.)

Single-leg hops for 2 minutes — 1 minute on each leg. (Stand on one foot and hop in a small (1-2 feet per side) imaginary square, 6 squares on each leg.)

Single-leg reach for 1 minute. (Balance on your right foot while reaching for it with both hands; let your left leg come up behind you. Do 12-15 on each leg.)

Plank with alternate leg lift for 1 minute. (Toes and elbows on the ground, back straight. Lift one leg up and hold for 2 seconds. Repeat 5-8 times on each leg.)

Y-squat for 1:30. (Extend arms to make a y. Stand with feet slightly more than shoulder-width apart. Squat as low as you can, then use your glutes to push yourself back up. Repeat 12-15 times.)

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5 Comments

  1. I like it. You’re very brave to do a video and you did a SMASHING job! I was just thinking about warm-ups yesterday. I think I didn’t warm up properly (or for enough time) and my knee seems to be angry at me. πŸ™

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  2. I never warm up, is that bad? I mean, when I run, I start out relatively slow, then I get in a groove that I assume is much faster than when I start, but maybe I am fooling myself. i think this is helpful. Do more.

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  3. lizzie

    August 15th, 2010 at 9:11 pm

    Thanks guys. I am glad that there are people interested in such things.

    As for not warming up, I rarely do it either. But I do think that this work-out is helpful to strengthen muscles that I don’t use for running and this prevent injury. And it does help you start out faster for sure.

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  4. Excellent video. πŸ™‚ Jess and I went running yesterday and ran the stadium steps at BHS, and then did some lunges to finish things off and I am unbelievably sore today. In pain, but good pain, you know? I’m excited to try out this warm up- thanks for sharing. And you looked great! πŸ™‚

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  5. lizzie

    August 17th, 2010 at 10:31 pm

    Stadiums sound awesome. I bet you’d be sore after that. I hope I get to do it with you next time I come to Utah. Or not. But sometimes I just ache to ache. πŸ™‚

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