TABATA: Warm Up Routine

Trainer Will Lanier shows us a proper Tabata warm-up routine to help make sure you get the most out of your workout

Released on 6/13/2013

Credits

Starring: Erik Valdez and Will Lanier

Transcript

00:03
We've scoured the city for the
00:04
hottest new fitness disciplines.
00:06
These are the workouts everyone's talking about.
00:09
We've got Surfset, Muay Thai, Tabata, yoga, and bootcamp.
00:13
It's your body.
00:14
Now this is Fighting Weight.
00:17
(upbeat music)
00:19
I am Will, and this is Tabata.
00:24
This is your at home Tabata warmup.
00:27
Hey guys, so today, we're gonna start with a warmup.
00:30
For everybody out there that wants to get into shape,
00:32
wants to get ripped, this is where you start first.
00:34
So, he's gonna run us through a little bit
00:36
of a warmup series, and pay attention.
00:38
First one we're gonna do is the walking lunge,
00:41
also known as the Samson stretch.
00:43
It's gonna help get your hips loose,
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and also open up your shoulders.
00:45
So that's the first thing you look at.
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You're gonna take a wide step out.
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Imagine your feet are on a railroad track, not a tight rope.
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So if you're on a tight rope,
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you're kinda losing your balance.
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You want to be on a railroad track so you're nice and wide.
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You're going to stretch down, dropping your hips down
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so you're going to feel a nice stretch on this hip flexor
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and you're going to stretch up and back.
01:03
So you should feel a nice stretch.
01:05
You'll stand and take another step out.
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You can do this about ten times on each leg.
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The inch worm, so you'll reach down,
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touch your toes, keep your legs as straight as possible,
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you're going to inch your hands out
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and you're going to go through downward dog,
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have you done yoga?
01:20
I have, a few times.
01:22
So you're going to go through, like that,
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so you get the nice abdominal stretch
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and you'll push back into downward dog
01:29
to open up your shoulders and calves
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and then you'll inch your feet in
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back to that hamstring stretch.
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Stand and then you'll do it again.
01:36
Five to ten times.
01:38
Next up we have high knees.
01:40
So now we're going to get our heart rate up a little bit
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you never want to start a high intensity workout
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without already having a little bit of sweat going.
01:46
You just want to get your knees as high as you can.
01:51
Butt kicks for 20 seconds, you just want to kick your feet
01:55
to your hands, work on activating your quads
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so you're slamming your feet down to the ground.
02:01
And you can alternate through those again,
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high knees, and after about 20 seconds, shake it out.
02:07
Alright guys so to recap.
02:08
This is your at home Tabata warmup.
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Walking lunge also known as the Samson stretch.
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The inch worm.
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High knees for 20 seconds.
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Butt kicks for 20 seconds.
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Should be nice and warm and ready for any workout.
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I'm good, let's go.
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02:24
other Fighting Weight episodes.