Currently, we do not have the warm up routine within the app, but we still recommend that you warm up before your workouts! You can also view the whole warm-up routine by visiting this link.
Here are some options that you can try out:
Part 1: 5-10 minutes of Cardio (optional)
If you’ve been sitting quite a bit before your workout or you live somewhere cold, we’d highly recommend having some light cardio at the beginning of your warm up to get blood flowing to your muscles, especially if it’s specific to the muscle groups you’ll be training that day.
Options like walking, jogging, rowing, cycling, or even an elliptical machine are all great options!
Part 2: 5-10 minutes of Dynamic Stretching
For full body workouts, you’ll want to do a combination of upper and lower body dynamic stretches, whereas if you’re doing upper body or lower body only movements, you’ll want to include those only.
Here are some examples that you can follow:
Upper Body Dynamic Stretches
|
Exercise |
Reps |
Purpose |
Execution |
|
5 each direction |
To loosen up arms & shoulders. |
Swing your arms in one direction for 5 reps and then the opposite direction. |
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5 reps |
To loosen up chest & shoulders. |
Grab your Built With Science all in one band with a wide overhand grip and bring the band over and behind your body. Use a narrower grip for a deeper stretch. |
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10 reps |
To activate mid-back muscles |
Grab your Built With Science all in one band with an overhand grip shoulder width apart, and use your mid back muscles to pull the band apart |
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10 reps each side |
To warm-up rotator cuff muscles. |
Wrap your Built With Science band around a fixture, take a few steps beside it, and grab it with the opposite hand. Lock your elbow and then rotate your hands outward and then back in. Do 10 reps on one side then switch to the other side. You can do these with a cable instead if needed. |
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10 reps each side |
To warm-up rotator cuff muscles. |
Grab a light weight plate or light dumbbell, bring your arm up to shoulder height and bend your elbow to 90 degrees. While keeping your elbow locked in place, rotate your hand towards the ceiling and back down. Do 10 reps on one side then switch to the other side. |
Lower Body Dynamic Stretches
|
Exercise |
Reps |
Purpose |
Execution |
|
5 each side |
To mobilize and warm up the hips and leg muscles. |
Keep your core tight and hold onto something beside you. Swing your leg front and back as far as your leg will go. Do 5 reps on one leg then switch to the other leg. |
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5 reps each side |
To mobilize and warm up the hips and leg muscles. |
Keep your core tight and hold onto something beside you. Swing your leg side to side as far as your leg will go. Do 5 reps on one leg then switch to the other leg. |
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30 seconds |
To mobilize the hips & ankles |
Hold a weight plate in front of your chest and squat down into a deep squat. Hold this position and then rock side to side and forward to back to mobilize your ankles for a total of 30 seconds. |
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5 reps each side |
To activate core muscles |
Lay on your back with your knees bent at 90 degrees and arms held straight over your shoulders. Engage your core as if someone were about to punch your stomach. While keeping your low back flat on the ground, extend your opposite arm and leg back until fully straight, then bring them back to the starting position. Repeat with the other arm and leg for a total of 5 reps on each side. This exercise also has a tutorial video you can watch. |
Part 3: Warm-Up Sets
For lifts that require a bit more warm up (such as your compound lifts) because of a heavier weight & load, you’ll want to have some warm-up sets that help you to build up to your working sets.
If you’re just beginning and aren’t sure where your working set is, don’t worry about it! This’ll be about you finding a weight that you’re comfortable with working with to start. As you increase the load over time, you’ll then want to focus more on including these warm-up sets.
Here is a general guideline you can follow:
- Set 1: 8 reps at 50% of your working weight with 1 minute rest
- Set 2: 3-4 reps at 70% of your working weight with 1 minute rest
- Set 3: 1-2 reps at 90% of your working weight with 2 minutes of rest
Part 4: 5-10 minutes of Cool Down
This is an optional part of your routine. This can include light cardio and/or foam rolling to help work out the muscles that you just used, but it is not completely necessary.