Contents

The Science Behind Warming Up

According to the Journal for Sports Medicine, warm ups have a positive effect on injury reduction.

As you know by now most calisthenics injuries are upper body related:

How does warm up reduce the number of injuries?

A proper warming up improves your physical performance by increasing your body temperature and flexibility. 

And don't forget post workout soreness...

...warming up will probably reduce the muscle soreness in your body the next day.

But your physical performance is just one side of the story.

Warming also improves your mental performance by increasing your timing, motor control and coordination of muscles.

On top of that, you can also time your training to make use of your circadian rhythm.

According to Wikipedia:

Why is this important?

For example, training later on the day around 17:00 will allow you to have access to more muscle strength:

In short, beginning your training warmed up is IMPORTANT to increase your athletic performance...

...and avoid injuries. 

Compound Movements

When you warm up, warm up your ENTIRE body.

Instead of just a part of it.

How?

By using compound exercises for beginners:

Any of these can be done by anyone for 3-5 min.

When this becomes easy you can:

• change the speed and duration.
• complexity by adding more variation.
• or continue with the 7 effective routines for beginners.
  

Which means you can and should improve your warm up as you become stronger.

And better.

Improve Weak Spots

Injuries are ALWAYS around the corner. 

Especially if you are just getting started.

For example, a speedy Reddit search:

Take this other example of an extremely motivated beginner:

So once again, your warm up is a useful moment to give your weak spots (like your shoulders and wrists) more attention.

That’s why you want to ask yourself:

• Where am I injury prone?
• What are my weaker places?
• Which places on my body do I need to pay special attention to?

Keep in mind:

Your injuries are not just going to disappear.

So, the worst thing you can do is ignore your injuries.

Instead, wrap your joints in exercise. 

You will discover something useful....

..what makes you weak now, is EXACTLY what will make you STRONGER.

The Beginner Routines

A good warm up or cardio workout contains some low impact exercises.

So we made 7 diagrams.

These are really helpful for anyone looking to start their calisthenics training injury free.

Besides these compound movements, you should also pay attention to old injuries and weakspots.

Here are the effective and safe routines for beginners:

Rope Jumping Tips

Your jumping rope might be the SIMPLEST warm up tool on the planet.

Why?

Because you can take it anywhere.

Unfortunately, that's exactly why most people don't give it the credit it should have.

Here is what it will improve:

• coordination
• explosive strength
• stamina
• timing
  

There are endless variations.

You can change the speed, jump on one leg or even change the direction in which you are swining.

Want some quick motivation to make sure you warm up done well?

Then don't miss the video below:

Stronger Wrists

As mentioned before your wrists are most likely to get injured first.

Before every workout I recommend you to pay extra attention by doing additional stretches.

Here are the three most important ones:

Do 25 to 50 reps of each.

Why so many reps?

Because your wrists need time and high reps are good for blood flow and recovery.

You can protect your wrists.

Don't make the same mistakes most beginners make.

Warm up!