Latest / Do Hard Things™ with Siegfried Tiegs / Kickstarting the 12 Days of Fitness Challenge: Day 1 of 12: Dynamic Warmups for High-Performance Running and Workouts

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Kickstarting the 12 Days of Fitness Challenge: Day 1 of 12: Dynamic Warmups for High-Performance Running and Workouts · Do Hard Things™ with Siegfried Tiegs

• 0:43
  Speaker 1: on the first day of fitness, my coach gave to me a warmup challenge.
• 0:48
  Speaker 1: All right, so hey, jt is here, you're certified high performance mindset coach, running coach, and today is day one of the 12 days of fitness and what I'm gonna do for each one of these days is give you a brief overview and reason why we're doing this particular routine or exercise.
• 1:07
  Speaker 1: Okay, so realize I think I have to do the legal disclaimer that by you participating in this challenge, you are agreeing that you are fit and capable and able to do these.
• 1:19
  Speaker 1: You've went to your doctor and you're fully capable of doing this.
• 1:22
  Speaker 1: I don't know what all the legal stuff is, but you get it.
• 1:26
  Speaker 1: Don't hurt yourself.
• 1:27
  Speaker 1: Okay, don't hurt yourself and be careful doing all of these.
• 1:32
  Speaker 1: These exercises are scalable to everyone, but every day I'm gonna come on here and give you a brief overview of what the workout is and why I incorporated it.
• 1:42
  Speaker 1: It is a sprinkling of some of my favorite routines and ways to challenge you.
• 1:48
  Speaker 1: They're all body weight or running related in some way shape or form that you can do without a gym.
• 1:55
  Speaker 1: If you want to add more scalability, make this your second workout of the day and we'll have a little.
• 2:02
  Speaker 1: How can we make this tough so you can scale it to you and just go to what your fitness capability is?
• 2:08
  Speaker 1: All right.
• 2:08
  Speaker 1: So what is the warmup challenge?
• 2:10
  Speaker 1: Well, the activity that we're giving you is we're giving you a dynamic warmup routine with a video from Dr Gary Gray, who is a physical therapist.
• 2:20
  Speaker 1: Here's the deal.
• 2:21
  Speaker 1: I'm a running coach.
• 2:22
  Speaker 1: I've been in the Army.
• 2:23
  Speaker 1: I've had a lot of running related injuries.
• 2:27
  Speaker 1: I have seen a lot of running related injuries in the Army because we just don't warm up properly.
• 2:32
  Speaker 1: And so this is a lunge matrix and leg swings.
• 2:36
  Speaker 1: It's a five minute routine that you can do before a run or really any type of exercise that is going to warm you up properly.
• 2:47
  Speaker 1: Some people will warm up for 15 and 20 minutes, some people just cut it out altogether.
• 2:52
  Speaker 1: Most people cut it out altogether, but it's really important to do a proper warmup.
• 2:57
  Speaker 1: So the lunge matrix consists of 10 front lunges, 10 front lunges with a twist, 10 lateral lunges, 10 back to side lunge, 10 backwards lunges.
• 3:09
  Speaker 1: That is the matrix, and then you're gonna do leg swings.
• 3:12
  Speaker 1: You're gonna do 10 forward backward leg swings, 10 side to side leg swings, 10 hurdle trail leg forward swings, 10 hurdle trail leg back, 10 bent knee side to side, 10 bent knee forward.
• 3:25
  Speaker 1: This sounds like a lot.
• 3:26
  Speaker 1: The leg swings literally take two minutes.
• 3:29
  Speaker 1: The lunge matrix takes three, for a total of about five minutes.
• 3:33
  Speaker 1: If you're finding that the 10 is a little tough, then just do five.
• 3:38
  Speaker 1: But whether you're, you know the reason that you're doing that is that warming up is essential to your performance, and what we know is that our body needs to warm up properly and we need to move.
• 3:50
  Speaker 1: This allows you to move on all three planes of motion, and so traditional stretching and jogging simply can't prepare what your body needs for the type of exertion which ultimately leads to injury.
• 4:01
  Speaker 1: So if you're a walker, if you're a runner, if you're getting ready to go to, you know to lift or do any type of dynamic movement, this dynamic warmup is good for you, okay.
• 4:12
  Speaker 1: So the lunge matrix and leg swings were created by Dr Gary Gray to help athletes around the world increase their performance.
• 4:19
  Speaker 1: It's a simple series of lunges that moves you through all planes of motion.
• 4:24
  Speaker 1: So the forward and backward moves you in the sagittal plane, the side lateral and opposite side lateral move you in the frontal plane, and then side rotational and opposite side rotational move you in the transverse planes, warming up everything in as little as five minutes.
• 4:39
  Speaker 1: We want you.
• 4:40
  Speaker 1: The challenge is to do the warmup.
• 4:42
  Speaker 1: We've got the video links for you.
• 4:44
  Speaker 1: Watch the demonstration, do it with the demonstration and just take a photo of yourself and post it with the hashtag 12 days of fitness DHT 12 days of fitness DHT hashtag.
• 4:55
  Speaker 1: Do hard things DHT and DHT apparel.
• 4:58
  Speaker 1: Go to the.
• 4:59
  Speaker 1: This will be in the show notes as well, or you can just click on the Facebook group or check your email and yeah.
• 5:06
  Speaker 1: So that's it.
• 5:07
  Speaker 1: That's your start.
• 5:09
  Speaker 1: Okay, five minutes.
• 5:09
  Speaker 1: I want you to take a photo of you doing the routine.
• 5:11
  Speaker 1: I want to see you do the warmup, because so many people fail to do this.
• 5:15
  Speaker 1: I want you to go through and experience it for yourself.
• 5:18
  Speaker 1: And then a two mile run.
• 5:19
  Speaker 1: A two mile run, that's it Now.
• 5:24
  Speaker 1: Suck factor.
• 5:26
  Speaker 1: If you need this to suck even more, do it for time.
• 5:29
  Speaker 1: Okay, think of it as an army physical fitness test two mile and go for time and then post your time.
• 5:36
  Speaker 1: Okay, so that's level two For those that just wanna participate.
• 5:40
  Speaker 1: Do the warmup two mile run.
• 5:41
  Speaker 1: If you need it a little bit more difficult, do it for time.
• 5:46
  Speaker 1: And then, if you need further difficulty from that.
• 5:49
  Speaker 1: Do this as in addition to your normal workout routine.
• 5:52
  Speaker 1: So there you go.
• 5:53
  Speaker 1: That's day one.
• 5:54
  Speaker 1: Get out there, get after it.
• 5:57
  Speaker 1: The reason that we're doing this is just to kinda, you know.
• 6:00
  Speaker 1: Get your mind right and body tight over the holidays to alleviate some stress.
• 6:04
  Speaker 1: Get you thinking about fitness and moving with the community.
• 6:07
  Speaker 1: Post on your personal page your photo cause you wanna burn the ships.
• 6:11
  Speaker 1: We wanna motivate and inspire others and then post in the Do Heart Things Nation Facebook page as well.
• 6:17
  Speaker 1: And that's it.
• 6:20
  Speaker 1: That's day one.
• 6:21
  Speaker 1: And every day we'll release the new one, just advent calendar style, like little calendar with the chocolate that you open up.
• 6:28
  Speaker 1: You don't know what you're gonna get until the day of.
• 6:30
  Speaker 1: That's how we're running this.
• 6:31
  Speaker 1: So in the meantime, keep doing heart things.
• 6:34
  Speaker 1: Make someone smile, enjoy.
• 6:37
  Speaker 1: Look forward to seeing the photos of you getting out there, getting after it, and if you have any questions, hit me up.
• 6:43
  Speaker 1: Be happy to answer them.
• 6:44
  Speaker 1: That's it.
• 6:45
  Speaker 1: Do heart things make someone smile?
• 6:47
  Speaker 1: Oh, get out there.