This is my 10 minutes warmup routine before my morning SUP session, version 8. Follow-along, 10 minutes exactly, no intro/outro.
Altough I insist on things important for SUPing (calves, trunk twists, burpees) it can be used as a warmup routine for all uses. No commentary nor music track as I do not want to wake up the house on my dawn patrols :-) Add yours if you want to.
As I am 65 yo, and I SUP/surf very early to avoid crowds, I need a full 10 minutes warmup to avoid injuries. I thus do it at home just before driving to the beach, otherwise I could not discipline myself to do it on the beach. If you are younger, or before an afternoon session, just play the video at 2x speed for a 5mn quicker warmup :-)
This 10-minute warmup video provides a series of 30-second exercises designed to activate the muscles and joints. The goal is to lubricate the joints, to warm up, not to reach maximum flexibility. Avoid pushing into full stretches. Use furniture for support if needed to ensure a safe range of motion.
It is a compilation of 30 seconds sections, copied from the Youtube warmup videos below (in order of appearance). Refer to them for details and explanations.
Calves: https://www.youtube.com/watch?v=7Zs4hh4cp98
Lunges front: https://www.youtube.com/watch?v=79yebGL3NX0
Ankles: https://www.youtube.com/watch?v=kRwSyXzVtNk
Trunk Twists: https://www.youtube.com/watch?v=LqdvhvePVFU
Full Body: https://www.youtube.com/watch?v=VecbXgWY0DI
Hip rotations: https://www.womenshealthmag.com/fitness/g26554730/best-warm-up-exercises/
Lunge Twists: https://www.youtube.com/watch?v=6jy4HYOhRmI
Burpees: https://www.youtube.com/watch?v=yewKJShD1EU
New in v8:
- Replaced knee rotations (can damage knees) by Juice & Toya front lunges
- This v8 replaces the v7 version at: https://youtu.be/GUzSW6viUrQ