Adapted from Dr. Jordan Metzl's Workout Prescription
Before any workout, perform a dynamic warmup for 3 minutes—six exercises, 30 seconds each. Then you'll rest for a minute and start the main workout. The reason? A dynamic warmup is designed to prepare your body for the work ahead. You're pumping blood, warming up your muscles and connective tissue, and sending game-on signals to your brain.
In this case, dynamic simply means "movement"—the exercises are very basic and designed to get you in motion, ready to sweat, and a little bit out of breath.
￼You've probably heard the comparison that a cold muscle is like a frozen rubber band—pull it too hard and it'll snap. But the dynamic warmup isn't just about preventing injury (though that is important to a guy like me). It's also about getting the most out of the workout ahead. You see, if a muscle is ready for the job it's asked to do, it will do the job more powerfully and more efficiently and, in the end, allow you to perform better overall.
You want to be at your best when you work out. The dynamic warmup helps get you there. Just refer back to this page to see the exercises (after a couple of sessions, you'll have them memorized).
And here they are! Perform each for 30 seconds before you begin your regular workout.