If you are like most fitness enthusiasts, you may enthusiastically jump into your workout without taking time to warm-up.  I have certainly been guilty of this from time to time. However, it may be worth reconsidering this approach.  The purpose of the warm-up is to prepare for the work ahead. A dynamic and progressive warm-up will allow for increased blood flow and core body temperature, improved joint range of motion, and increased metabolic rate.  This will allow for a more efficient and effective workout and reduce the risk of injury.   

Sure, the warm-up can sometimes be a bit underwhelming, but try mixing things up with the Surge^® Hydro-Ball and you will find that the warm-up can actually be fun!  This tool utilizes hydro-inertia^® technology to create an unstable training environment that is perfectly suited for warming up for any type of cardiovascular or strength training workout.  The water inside the ball shifts with movement which requires muscles to work together synergistically to maintain control and stabilize the body.  

This warm-up includes movements in all three planes of motion.  Cycle through three sets of twelve repetitions of each exercise. Begin with a small range of motion (ROM) and gradually increase as you repeat the movements. Enjoy!

*Use less resistance (less water) in the Hydro Ball for these warm-up exercises.

Lateral lunge figure 8

Begin standing with feet slightly wider than hip-width distance apart and toes turned slightly out. Hold the Hydro-Ball with a two-hand – two handle grip. Lunge side to side while circling the ball in a figure 8 pattern.

Squat and front raise

Start standing with feet about hip width-distance apart and hold the Hydro-Ball with a two-hand – two handle grip. Do a half squat and reach ball toward floor. Keep elbows extended and lift ball to shoulder height (and eventually overhead) while returning to start position.

Bowling lunge

Begin standing with feet hip-width distance apart. Hold the Hydro-Ball with a one handle grip on one side. Step back to a rear lunge and swing ball back in the sagittal plane. Return to start position and swing ball forward to shoulder level.  Repeat other side.

Clean and press

Begin standing with feet hip-width distance apart. Hold the Hydro-Ball with a one handle grip on one side. Do a half squat and reach ball toward floor. Bring ball to shoulder while returning to standing position and then press overhead. Repeat other side.

Melissa Weigelt is a SURGE^® Master Trainer and owner at Flow Fitness Training, where she develops and presents a variety of continuing education programs for fitness instructors.