The superior Stretch

Somewhere between lacing up your sneaks and starting your rst set of squats, you face the most important decision of your workout: Warm up, or not? Theres a good chance you just skip it. After all, you can barely carve out a 30-minute workout window. Who wants to waste one valuable calorie-torching minute on tedious knee hugs and neck rolls? But the short-term investment pays off big-time if you do it right. The best way to warm up is with dynamic stretching, says Nick Tumminello, owner of Performance University in Baltimore. This stretches a muscle at its full range of motion (a body-weight lunge is a great example). Dynamic stretching increases exibility, improves blood ow, and decreases your risk of injury and your recovery time. Translation: Your workout will feel easier, and youll see faster results. This three-part dynamic warm-up from Tumminello gets your heart rate up, your muscles prepped, and your body seriously ready to turn heads.

Nervous System Activation

TURN IT ON:

JUMPING JACKS Stand with your feet together and your hands at your sides (a). As you raise your arms above your head, jump up just enough to spread your feet wide (b). Without pausing, quickly reverse the movement. Continue for a total of 10 to 15 reps.

Even if your brain is saying Bring it! your muscles arent ready to work when you rst hit the gym. Your central nervous system, which controls movement and activity, is basically in power save mode (blame it on a day at the desk or hours in front of the TV). So before you jump into a workout, your brain needs to signal your body that its time for quick, explosive activity. These moves kick your nervous system into high gear by calling your coordination into action while raising your heart rate and body temperature. The result: Your muscles respond more effectively during your workout.

TIGHt CORE ROtAtIONS Stand with your feet more than hip-width apart and your arms extended in front of you,palms together (a). Keeping your hips square andyour core engaged, rotate your upper body to the right so your arms are in line with your right shoulder (b). Thats one rep. Quickly reverse, twisting all the way to the left so your arms are in line with your left shoulder. Continue alternating as fast as you can for 30 to 40 reps.

CROSSOVER JUMPING JACKS Stand with your feet more than hip-width apart and your arms straight out to your sides at shoulder level (a). Simultaneously cross your arms in front of your chest and jump up just enough to cross your right leg in front of your left (b). Without pausing, quickly reverse the motion and return to the starting position. Repeat, crossing your left leg in front of your right. Continue alternating feet for a total of 10 to 15 reps.

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Muscle Engagement

UP THE ANTE:

Now that youve got your heart pumping, this phase will turn on weak and underutilized muscles: glutes, abdominals, hip exors, and lower and upper back muscles. These core muscles are responsible for maintaining stability and control in your joints while you move. Forgetting to activate thesemuscles raises your risk of injury.
a

SUPER DOG Kneel and place your elbows on the floor, bent 90 degrees. Slide your left hand forward and stretch your right leg behind you until both are straight (a). Raise your left arm and right leg as high as you can, forming a straight line from your fingertips to your toes (b). Hold for two seconds, then return to start. Thats one rep. Doc12 to 14 on each side.

YOGA PLEX Start in downward dog, palms and heels flat on the floor, back straight (a). Slowly bring your right foot between your hands (b). Rotate your torso to the right as you reach your right arm toward the ceiling (c). Reverse back to start.Repeat on the other side. Continue alternating until youve done five or six on each side. SLOW-MOtION MOUNtAIN CLIMBER Start at the top of a pushup (a). Keeping your abs braced, pick up your right foot and slowly bring your knee toward your right shoulder (b). Hold for two seconds, then return to start. Alternate legs until youve done 12 to 14 reps (six or seven per leg).

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b

For the nale, youll increase the range of motion at your joints, while improving the exibility in your large muscle groups from head to toe. And thats a big deal: When your mobility is compromised by stiff muscles, you spend more energy during your workout ghting against your bodys limitations, rather than burning calories.
quick TIP

PUSH FURTHER: Dynamic Mobility

Keep your back at and shoulders squeezed together at the top of the move.

BENt-OVER ROW WItH L-RAISE Bending at your hips, lower your torso until its almost parallel to the floor, arms hanging from your shoulders (a). Raise your arms out to shoulder height, bending your elbows 90 degrees (b). Without moving your elbows, rotate your forearms up as far as you can (c). Reverse the motion to return to start. Thats one rep. Do 12 to 14.

SIdE LUNGE tO CROSSOVER LUNGE COMBO Stand with your arms straight in front of you (a). Step right and lower into a side lunge (b). Bring your left leg behind your right, lowering your knee toward the floor (c). Push off your left foot to stand. Do six to eight reps, then repeat on the other side.

ARM CROSSOVER Lie on your left side, with your right knee bent 90 degrees. Straighten both arms in front of you, palms facing each other (a). Keeping your left arm and both legs in position, rotate your torso to the right, until your right hand and upper back are flat on the floor (b). Hold for two seconds, then return to start. Do eight to 10 reps, then repeat on the other side.

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