5-Minute Warm Up for At Home Workouts

Hi, I'm Lindsey Baumgren with NourishMove Love and I'm here with a five minute warm up that you can do for your at home workouts. We're gonna go through some basic dynamic movements to get your body warm so you can jump into your workout at home. Let's get started. Alright, we are gonna start with feet shoulder width distance apart. You're gonna give me a big inhale. Reach up nice and tall. Engage the belly, engage the glutes. Give me a baby back bend. Open up the chest, Reach it tall and you're gonna go right into a forward fold. Hip, hands touch the ground and you're just gonna bend and extend. So just bending down, lifting the heels off the ground, extending, pressing the hips nice and high. Opening up the back of the legs, the hamstrings. Nice work. Give me one more. Roll it all the way up to the top. Feet go a little bit wider. Toes point out. You can glass your hands at the top right here. And you're going to sit right into squats. Down and up, down and up. So keeping your hands overhead, I'm just going to show you from the side. The reason I'm having you do that is it's going to force you to chest lifted. It's going to force you to keep your core engaged. Yes. Okay. Weight in the heels. So a warm up consists of dynamic movements that are going to get you ready for the workout you're about to do. Most likely your workout is going to have a couple squats in it. I'm hoping it does. Yes. Give me four. Hold at the bottom in three. You got it. Two and one. Hold at the bottom. Get low. You're going to pulse for 8, 7, 6. Weight in the heels. You got it. 4, 3, 2 and 1. Take your hands to the ground. Just go ahead, step right back to plank. Find a nice high plank. Shoulders over wrist. Core is nice and tight right here. Give me a tiny shift forward and back, forward and back. You can stay right here or you can make it big. Give me a bend, extend. This is a launcher plank. Yes. We're warming up right here. The calves, the ankles. You got it. Heart rate starting to rise a little bit. Nice. Give me three. Hold your plank in. Two and one. Hold your plank right here. Nice work. Go ahead, step your foot outside your ankle. Doesn't matter which foot you're doing. Both sides. Windmill your arm up to the sky. Nice easy twist right here. Roll out the wrist option. Take some shoulder sweeps. So big sweeps to the back and switch it out. Big sweeps to the front. Got to warm up those ball and socket joints, those shoulders. Yes. Replant your hand. Step back to plank. Switch it out. Other foot goes outside the wrist. Windmill the arm up, roll up the wrist and take some shoulder sweeps again. So right here, it's a nice glute stretch. Should feel really good. Yes. Nice work. Replant the hands. Hold it here. You're gonna pulse two, switch. Pulse two, jump and switch. Pulse two, jump and switch. Nice. So this is really going to dig into opening up those hips right here. Yeah. So we want to do for your warm up, open up those hips. Nice. Right here. Give me three. You got it. Two. Last one. Right here. Step your other foot up to meet foot. Come up, back into those squats. Right into it. Down and up. Down and up. Nice work. Squat it out right here. Give me four. Three, two, one. Right here. You're going to go into a kettlebell swing. So just clasp your hands together, hinge the hips, drive forward, Hinge and drive. So you're just swinging. Okay. You might have heard these called, like, good mornings. This is just a little bit more powerful. Momentum is coming from your hips. Squeeze your glutes. Drive, drive. So set the hips back. Drive up. Chest down, chest up. Just opening up those hamstrings, the back of the legs. Nice. Three, two, one. Go. A little bit wider now. Heels in, toes out. Sit down. Find that nice sumo squat. Settle in right here. You can turn your toes a little bit more towards me. And we're going to shift side to side to side. Right here. We're hitting those inner thighs side to side. You got it. Sit those hips back. Push, push. Nice work. Sit it back nice and deep. Give me four. Three, two, one. Now give me a tap. A tap. You're gonna move a little bit here. Yeah. Side to side laterally. Boom. Boom. You can stay here or make it big. Skate, skate, skate. We gotta get that heart rate up yet, get that blood pumping through the muscles. Especially if you're getting ready to do a hiit workout. Yeah. Push and drive. Drive. You got it. Give me five. Four, three, two, one. Jacks to the center. Low impact right here. High impact right here. Jack it out, Jacks. Big jacks. You want to get a little bit more into those arms. Give me big stars. Boom. Boom. Yes. Big arms raising that heart rate. I know mine's going up. You got it. Give me 5, 4, 3, 2, 1. Settle in right here. Let's get more into that upper body punches. Right, right. Boom. Boom. It's powerful. Jab backs engaged. Core is engaged. Boom. Yeah. Eight, seven, six. Combo move. Four, three, two, one. Give me Jack. Jack. Right, Left. Punch. Punch. Nice dynamic move right here. Boom. Boom. A little bit of cardio. Boom. Boom. Hup. You got it. We're nearing the end. Come on. Stay with me here. Boom. Two more. Hup. Hup. Yes. You're gonna go right into running it out. High knee runs right here. Hup, hup. This is low. This is high. Hup, hup, hup. Get them up. Come on. Push, push. Drive those knees. You want to add the arm. Push. Reach, reach. Come on. 8, 7, 6, 5. Butt kick. 3, 2, 1. Get them up. Come on. Heel to the glutes. Heels to the glutes. Right here. Yeah. Bring them up. Up, up. You got it. 5, 4, 3, 2, 1. Now, hopefully you got your heart rate up a little bit there. You feel nice and warm. Take a moment to take any additional stretches you might need for your own personal injuries or anything that you have an imbalance for, and then head over to nourishmovelove.com grab yourself a workout and knock it out. Hope you enjoyed this warm up, come back and do it again.