Warm -Up for peak Performance

🔥 The Ultimate Warm-Up Routine for Peak Performance

Whether you're lifting heavy, smashing cardio, or hitting a high-intensity workout, your warm-up sets the tone. Think of it as prepping your engine—skip it, and you're not just risking injury, you're also leaving performance gains on the table.

💡 Why Warm Up?

A good warm-up does three key things:

1. Boosts Blood Flow – Gets oxygen and nutrients to your working muscles.

2. Primes the Nervous System – Improves coordination, reaction time, and strength output.

3. Increases Joint Mobility – Reduces risk of injury and improves range of motion.

Let’s break down a simple, effective warm-up routine you can do in under 10 minutes.

🚀 Step-by-Step Warm-Up Routine

1. General Warm-Up (2–3 minutes)Get your heart rate up and break a light sweat.

• Fast-paced walk or light jog

• Skipping

• Air bike or rower

• Shadowboxing

2. Dynamic Mobility (3–4 minutes)Open up your joints and get moving in all planes of motion.

• Leg swings (forward/backward + side to side) – 10 each leg

• Arm circles (small to large) – 20 seconds each direction

• Hip circles – 10 each direction

• Inchworms with push-up – 5 reps

3. Movement-Specific Activation (2–3 minutes)This primes the muscles you're about to use.

• Lower Body Day:

  • Glute bridges x 10

  • Bodyweight squats x 10

  • Lateral band walks x 10 each side

• Upper Body Day:

  • Scapular push-ups x 10

  • Banded face pulls x 10

  • Light dumbbell shoulder presses x 10

4. Ramp-Up Sets (if lifting)Don't go from 0 to 100. Build up to your working sets with 2–3 lighter sets of your main lift.

🔑 Final Tips

• A warm-up should leave you feeling ready, not exhausted.

• Customize it for your goals: more mobility if you're stiff, more cardio if you're cold.

• Stay consistent—it pays off in performance, injury prevention, and recovery.

Need help with warm-ups or workouts tailored to you?📍 Mansfield Health & Fitness📧 info@mansfieldhealthandfitness.com.au🌐 www.mansfieldgym.com.au