'The warm-up is the workout'- is an idea I got from strength coach Dan John.
You're going to start out with bodyweight movements. Push-ups pull-ups, ab work, back extensions, reverse crunches, planks, bird dogs.
After the calistenics and bodyweight movements, you're going to do some sled work or kettlebell exercises.
You're going to do Goblet Squats and Cleans, or Cleans and Presses, rows.
You're going to do push-ups with your hands on kettle bells.
This will take about 20 minutes to a half hour and you're also going to to loaded carries.
Suitcase carries, waiters walks, rack carries.
You can mix-and-match carries -one kettlebell overhead and one by your side; you could also use a sandbag or weight plates.
Also include the bottoms-up kettlebell carry which is very challenging and a great addition to your warm-up.
Then you're going to use the sled, or a prowler, in addition to the bodyweight movements and the carries.
Forward sled dragging, reverse pulls, lateral walks, rows, presses.
This is all going to take about 20 to 30 minutes.
After you're done with all this work you're feeling like you've done a lot but the workout is not complete.
You're going to choose one of the big movements; one of the big compound movements like a front squat or bench press or overhead press and you're going to work up to a top set 3 to 5 reps and that's it.
Just a couple sets with the big lift and your workout is complete so give it a shot.
The warm-up is the work out. Once you try it you'll be surprised how hard it can be.
It's something different and sometimes that's just what you need.
Much more awesome than your five minute walk on the treadmill or your 30 seconds of swinging your arms around you call warm-up.
I know a lot of guys won't do this because they want to stick to their perfect exercises and they're perfect rep ranges, and the perfect workout that they got from a magazine.
If you want to step it up and challenge yourself mentally and physically, then you should try the warm-up is the workout at least once.
You might get hooked.