Warm Ups + Cooldowns

Hey everyone! Thanks for reading my first Week of Workouts on the blog! One thing I did realize that I did forget to implement into the routine each day was the warm ups and cooldowns I use each workout. How on earth did I FORGET that???!! Anyways, I’m fixing that right now.

Warm Ups:

For Back and Bicep Day:

Up and Overs 1×10 (there are two variations I do here, I’ll probably show a video on Instagram of the variations due to it being hard to explain exactly what I do)

Arm Swings 1×10 (each arm)

Pull Aparts 1×10

For Chest, Shoulders + Tricep Day:

Up and Overs 1×10

Arm Swings 1×10 (each arm)

Pull Aparts 1×10

Shoulder Rotations 1×10 (each arm) (there are three varations I do here. I’ll probably show a video on Instagram of the variations due to it being hard to explain exactly what I do)

Warm Ups:

For Any Leg Days:

Hip Openers 1×10 (each leg)

Leg Swings 1×10 (forward and backwards) (each leg)

Leg Swings 1×10 (side to side) (each leg)

Hamstring Scoops 1×10 (each leg)

Lateral Lunges 1×10 (each leg)

Cooldowns:

For Any Upper Body Day:

Hold for 10-20 seconds each:

Ab Stretch

Puppy Pose

Cobra Pose

Child Pose

Seated Side Bend (R)

Seated Side Bend (L)

Seated Spinal Twist (R)

Seated Spinal Twist (L)

Seated Mountain Pose

Tricep Stretch

Bicep Stretch

Shoulder Stretch

For Any Leg Day:

Hold for 10-20 seconds each:

Hamstring Stretch (R)

Pigeon Pose (R)

Low Lunge (R)

Hamstring Stretch (L)

Pigeon Pose (L)

Low Lunge (L)

90 90 Stretch

Figure Four Stretch (sometimes I do this one)

Butterflys (sometimes I do this one)

SO! There ya go, it’s all there, and it’s very very very important to warm up before workouts for mobility purposes, and cooldown your body after working it so dang hard for those GAINS!

Thanks for reading! Go follow the blog please! Also if ya haven’t already, go follow my Instagram for Live Updates on the blog!

And that’s the TEE 👩🏾‍💻💙☕️

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