3 Insanely Effective, FAST Upper Body Warm-ups
If you’ve picked up the latest edition of Men’s Fitness, there is a big 4 week AMD workout in it. You know from all of my posts here on Diesel and if you’ve purchased this innovative muscle building system, that I’m big on full range of motion movements, a thorough warm-up, activation exercises, SMR and everything else that helps you stay healthy and move better.
It is so important as you get older and it is so important for coaches and personal trainers who are responsible for helping athletes and fitness enthusiasts.
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With this in mind, I created a killer new video. Each warm-up might look like a whole lot of exercises; more than you’re used to. But as you get proficient, you’ll flow from exercise to exercise and it should not take you longer than 10 min.
In this video you’ll find 3 choices.
Three different upper body warm-up routines that you can pick and choose from for your workouts.
What To Do Next?
1. Watch the Video
2. Rate at 5 stars
3. Print out all 3 Warm-up exercise lists on this page, or in the description on the YouTube video.
Copy and paste the following into word and print it out. Take it with you to the gym.
Upper Body Warm-up Routines
Warm-Up #1
Perform 1 Run Through
1a) Jump Rope, 3 min
1b) Foam Roller, 30 seconds each area
1c) Shoulder Bridging, 10 reps each side
1d) Push-ups, 20 reps
1e) Push-up Plus, 10 reps
1f) Kneeling Reach Through, 5 each side
1g) Banded Diesel Face Pulls, 20 reps
1h) Muscle Snatches, 10 reps
Warm-Up #2
Perform 1 Run Through
1a) Jump Rope, 3 min
1b) Foam Roller, 30 seconds each area
1c) Med Ball Wall Dribbling, Left to Right, 10 times
1d) Db Laterals, 10 reps
1e) DB Flyes, 10 reps
1f) DB Raises, 10 reps
1g) DB Presses, 10 reps
1h) Banded External Rotations, 10 reps each arm
1i) Standing Rotator “Y”, 10 reps
1j) DB Lateral Drops (Activation), 15 reps
1k) Plate Extensions into Halos, 10 reps
Warm-Up #3
Perform 1 Run Through
1a) Jump Rope, 3 min
1b) Foam Roller, 30 seconds each area
1c) Lat Stretches, 5 resets each side
1d) Band Shoulder Stretches, 3 Ways, Various
1e) Hindu Push-ups, 20 reps
1f) Cable Face Pulls with External Rotation, 10 reps
1g) Cable Face Pulls, 10 reps
1h) Side Lying External DB Rotations, 10 reps each side
1i) Blackburns, 10 reps
1j) Full Range DB Laterals, 10 reps
Highly Effective Upper Body Warm-ups
PS. If you want to learn how to pull all of this together into a complete workout, guaranteed to not only build muscle and get you stronger, but also help you rehab your injuries and feel better now, check out Accelerated Muscular Development
PPS. Want power? Want real core strength? Check out Combat Core Strength
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Tags: accelerated muscular development, amd, build muscle workouts, fast bodybuilding workouts, gain muscle
December 9th, 2009 at 8:25 am
excellant warmup 5 star
December 9th, 2009 at 9:52 am
how about lower body warmups
December 9th, 2009 at 2:07 pm
Right here Mike:
http://www.youtube.com/watch?v=EbO6klMhYf0
December 9th, 2009 at 6:18 pm
Smitty, great warm-up sequences! I like the wall dribbling for scapular stabalization and movement..genius. Its all in the little details with you guys…for example, external rotations with the towel roll under the axilla. This causes teh infraspinatus to contract in a much better and more effective line of pull than if the arm is at the side of teh trunk. There are a ton of therapists that don’t even know this…keep up the great work man!
5 stars from me
December 9th, 2009 at 9:12 pm
Thanks Jon!
December 9th, 2009 at 9:12 pm
Thanks Mike!
December 13th, 2009 at 2:20 pm
Awesome stuff as usual, Smitty. I like stuff like this b/c not only is it a great warm-up, but it also – over time – is a good way to add to your overall work capacity w/o really even ‘trying’. I don’t know how many times I’ve done warmups like this, finding myself getting more tired than I think I should, only for it be like ‘nothing’ just a few workouts later. Just building more of that capacity.
Keep the kickass info coming man!
Wiggy
http://www.workingclasscardioworkout.com
http://www.workingclassfitness.com
December 4th, 2010 at 11:51 pm
More goodies!!!!!!!!!!! Thx.
January 31st, 2011 at 7:49 pm
Cool stuff, Just curious as to why in your side lying ext. rot, you don’t fully externally rotate?
thanks
February 24th, 2011 at 7:46 pm
[…] Stretch your shoulders and upper back every 20-30 minutes if you sit at the computer all day 11. Listen to Howard Stern 12. Do more […]
August 9th, 2012 at 10:28 pm
I notice you often proscribe Hindu Pushups for strength and mobility, ROM, etc. You don’t, however, seem to recommend Hindu Squats. Just curious why?
August 17th, 2012 at 6:01 am
Hindu push-ups help out with the shoulders. We’ve used them and tried them and liked them. I have never done Hindu squats, so I can’t really comment on them, but maybe Smitty has?
January 12th, 2022 at 6:50 pm
2filling