Circuit training is a popular form of exercise utilized to improve your muscular strength and cardiovascular levels. This type of training is unique from other training methods because it is composed of a number of high-intensity exercises performed continuously after each other with minimal rest in between, as described by Sport Fitness Advisor. It is necessary to implement a functional warm up before engaging in circuit training to protect you from potential injuries.
Importance of Dynamic Warmups
Dynamic warmup exercises enable you to conduct specific movement patterns that are similar to the exercises you will perform during your circuit. When used before a workout you will experience reduced muscle tightness due to the speed of the warmup exercises and active recruitment of muscles, as noted by Sport Fitness Advisor. The warmup is completed at a lower intensity level as compared with your actual circuit training workout. A dynamic warm up lasts approximately five to 10 minutes and can be conducted with little to no equipment.
High Knee Exercise
The high knee dynamic exercise targets your core, quadriceps, hip flexors and cardiovascular system. Begin in an upright position with your feet shoulder width apart, your chest extended and your shoulders relaxed. Bring your right knee up as high as your can toward your chest with your weight shifting towards the ball of your left foot. Staying in place, alternate as rapidly as you can bringing your left knee toward your chest. Repeat as many repetitions as possible within 60 seconds as recommended by the U.S. Navy.
Butt Kicker Exercise
The butt kicker exercise is effective in warming up your posterior muscle groups while progressively increasing your heart rate. Begin standing with your feet shoulder width apart and your arms relaxed at your sides. Lift your left heel toward your buttocks while shifting your weight to the front of your right foot. Alternate and repeat with your right leg staying in place. Complete as many repetitions as you can within 60 seconds. To advance, increase your pace with this exercise.
Lateral Lunge Exercise
This low-impact lateral lunge exercise targets your core and lower body. Begin with your feet shoulder width apart, chest extended and arms by your sides. Step away from your body with your right leg into a wide position. Lower yourself into a squat by extending your buttocks back. Hold this position for one to two seconds before returning to the start and repeating with your left leg. Continue to repeat this exercise to both sides for 60 seconds maintaining proper form as stated by the United States Navy.
Jump Roping Exercise
Known for its cardiovascular benefits, jump roping also assists with muscular strength development. The only requirement for this warmup activity would be the use of a jump rope. Mix up jump roping style by jumping on both feet, one foot and side to side for a total of two to three minutes. If you feel your form compromising, take rests as necessary.
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