BY BOBBY ROCK | FROM THE MAY 2018 ISSUE OF DRUM
Before you start throwing the ol’ iron around, it’s imperative that you warm up properly. This will ensure that you get the most out of your session, while minimizing the risk of injury. But don’t worry if you’re already pressed for ti
me at the gym. You can sneak in a decent warmup in about six minutes.
Perform each of the following four movements, one after the other, for around 15 to 30 seconds each. (A timer app on your smartphone works great for delineating the intervals.) Repeat this four-set cycle a total of three times.
1. Shoulder Rotations
A. Stand with your arms extended out to your sides, parallel to the ground and palms facing downward.
B. Move your arms in a circular motion, in a two or three-inch radius.
C. Alternate directions from one set to the next, and try “opening up the circle” to a 12-inch radius as you get looser.
2. Standing Trunk Twists
A. Starting with your arms by your side, raise your hands up to chest height, palms facing forward, and extend your elbows out slightly.
B. Twist your torso all the way over to one side, then all the way back to the other, for one rep.
C. Focus on easy, steady twisting, taking care not to “force” your torso beyond a natural range of motion.
3. Jumping Jacks
A. Begin with your feet together, arms by your side, and knees slightly bent.
B. Jump outward with both feet — slightly wider than shoulder-width — as you raise your arms over your head.
C. Jump inward to your starting position, as your arms return to your side for one complete rep. Repeat in succession with a steady cadence.
A. Lie down facing the floor, resting on your forearms and the sides of your fists.
B. Raise yourself off the ground so that you’re balancing on your toes, elbows, and forearms.
C. Keep your entire body rigid like a plank, in a straight line from your head to your heels, and contract your abs to ensure that your midsection doesn’t sag.