Our Warm-up Routine for Calisthenics Workouts | Follow Along

what's up guys it's Mike again from

getting to the extremity and today I'm

going to show you our Barba to get

ourselves ready for a kinesthetic to

work out so let's go

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alright guys so welcome to the video so

lately we've been doing lots of

instructional videos and also work with

videos but today we're going to show you

our warm-up routine because many of you

have been asking us about a workup and

we just know that you can benefit from

this warm-up routine to night prepare

yourself for a workout and also rules

that prevent yourself from injuries

because the warm-up is one of the most

essential parts of your workout and

we've been working on our warranty

it affects two years and like developed

the work routine like along the way and

today we're going to show you how our

party so first we're going to start with

jump rope we always start apartment with

either running or jump rope but we

prefer to start with the jump rope

because this in our opinion the best way

to get your full body warmed up so let's

start with like five minutes of warming

up with a jump rope and well warming up

in the jump rope it's also best to make

ultimate which are legs maybe all things

like this or tighter jumps or make

really high jumps with your knees to

your chest

I just like to play with maybe do some

stuff like this

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makes it also a little bit challenging

and fun alright so I just finished quite

intense five minutes and you're

completely worth of also your wrists and

if you're wondering what kind of gym

ropes we are usually like we've been

trying to get like proper gym ropes like

over the years three years yeah two

years two years so many jump ropes

that's broken but these are actually

really nice they are from @pe cubed and

they had like these tiny steel cables

which are really flexible and also like

proper grip and also in the handles you

can adjust the weight which makes it a

little bit more challenging on the

wrists so if you're also looking for

boots jump ropes

I would definitely recommend these at

the links down in description of their

website and now let's move on with the

rest of the warm-up so now my whole body

just warmed up loose and I'm gonna warm

up my shoulders

so first I'm gonna start with arm swings

and with this I want to make sure I'm

gonna make like big circles don't do

like this

what I made the circle as big as

possible to really stretch out this area

right here so I do tend to the front

then the left arm then as well

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you can also do it together those really

matter make sure that you do it both

weights so also back waist that's then

now I'm going to place my heart in a

like horizontal position and I'm going

to move there my flips forward like this

and I'm really focusing on retracting my

skip up right here in the back and from

here I'm going to switch up my finish so

now I'm gonna go like this and then back

ways like this

the really focus on retracting your

scapula all right so I do 10 on each

side and then I'm gonna do like scatter

or not swings so I'm gonna place my

hands on top of my shoulders and bring

my elbows towards each other from here

I'm gonna make big circles and also

really focused on let's get it up like

redirecting sketch it up I do five

rounds and then I switch up more little

side and really try to bring your elbows

towards each other and then open up by

it's like controller

alright so excellent shoulder warm-up I

also do some mobility exercises for

shoulder as well I'm gonna use like a

resistance band if you have access to

this one definitely try to use this so

the first exercise are so

this locators so I grab the band like

this and then basically pull men behind

my back

and our really focus on opening up my

shoulders

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so if you have shoulder movement of

these fur goals for example with the

head step if you notice that you're

doing in part instant or again like open

up your shoulders I would highly

recommend to do this exercise

shoulder dislocates it really helped me

so next up is the shoulder event will

part so I'm gonna grab the band like

this and basically to trade in my arms

while keeping the shoulder retracted

that's very important so don't go like

this do like this really focus on

retracting let's get mad and from here

pull band apart

all right so I do like ten of them and

then I'm gonna move up to the wrist all

right so the shoulders are hard up the

scapula and now I'm gonna warm up my

wrists because the wrists are also

really important when practicing

calisthenics so I'm going to place my

hands and front of me and then focus on

like small servos and really focus on

making the circles to your wrists and

don't leave your arms too much only your

wrists like this tight a controlled like

20 times moving inside and then I'm

going to be with the other way around 20

times I stay here with my hands now I'm

gonna squeeze my wrists together and

then open up quite my fingers and with

this exercise on activating the forearms

and also I do this for 20 times and I

really try to squeeze every time so

don't do it like really slowly and you

have to really squeeze and activate your

fingers - like this

all right so I just warned of arrest not

going to stretch my wrists I'm gonna do

some dynamic stretching so that means

moving while stretching at the same time

so first of all I'm gonna place my hands

like this from here I'm gonna stretch

Dysport my wrists

by moving forward and backwards like

this I always do this

men thighs and then I move to another

position like this and do the exact same

thing and now up stretching this or

also at times and then lastly I always

do some forward leave riff stretches so

I basically need a little bit forward

and then from here I'm gonna make

circles to the left to the fruit to the

right so I'm making sure that I stretch

a warm-up every single angle of my

wrists really try to reach that limit

where it hurts but you still can't move

that's very important

all right so now I'm gonna move to some

floor work I actually already did the

wrist resting on the floor and with this

one over T we also developed like a

routine that is most efficient because

first you start with a jump rope and

then do some standing warm-up exercises

and then are moving to like seated one

of exercises so it saves time and you

can just do the full bar and what

sequence which makes it a lot more

convenient so no 1 seeded and vomit risk

or Warner are now going to do some

scapula push-ups to really activate my

scapula and warm up this whole area so

you try this

you gotta place your hands on the floor

and from here you're gonna do a push up

from the grounds with straight arms

so like this like this really focus on

getting the hollow back

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all right so I once I've finished it

room for like ten repetitions I'm going

to move on to warming of the core and

the core consists out of your front

sight which are your abdominals the

obliques no more hats and of course your

lower back so I'm going to do two

exercises always to warm this up for as

long as to how the body rolls by

ecstatic exercise like this and from

here I'm going to keep my legs

talk to me said well stay here Paula

buddy incision also this one to activate

your hips and then the exact same thing

but that we're going back

static global

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and then I always like to finish off

with a little of go propose to open up a

little bit

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and maybe some shoulder over there as

well move a little bit inside

alright guys so did you have it my

complete warming before my ghetto

technics workout if I'm gonna do a

pudding workout I also do some scapula

who knows but this is the full varmint

that I always do that before every

single workout so it consists out of

like ten to fifty minutes and this is my

general warmup and next to my gentleman

Barnum I also always do a like a

specific warmup

so for example if I'm gonna work on my

back knee for I'm gonna do some Becky

for warm-up exercises such as skin to

get or the German Hank or if I'm gonna

do some blanch work I'm gonna do some

more shoulder work like leaning and some

straight on presses with a resistance

band so this is my general warmup I hope

that you guys like this video and that

it will help you out with your own

calisthenics workouts and of course to

prevent you guys from injuries because

up and dealing with an injury as well so

I know how frustrating it is to have an

injury my injury was due to the fact of

overtraining which you can also get an

injury while not warming up before I

work out so I think it's very seriously

and you should do this as well so that's

it for this video guys I hope that you

like this video please widget times up

and also don't forget to subscribe on

our channel we are currently building

our own calisthenics workout gym like

here we are standing in a gym right now

but we still have to do a lot we have to

place the whole calisthenics set up over

there

which I can't show you right now so

definitely stay tuned for that guys and

then

you guys in the next video peace out

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