If your warmup typically consists jogging on the treadmill for 10 minutes, that's a big mistake. Top trainers are using roughly the same amount of time to do exercises that help clients move better and get better results. A warmup is no longer something that can be skipped -- it's an integral part of the workout.

"Our clients consistently say, 'I feel better,' and we've seen a significant reduction in injuries since we've adopted this warmup approach," says Mike Boyle, A.T.C., creator of Men's Health Thrive and owner of Mike Boyle Strength and Conditioning in Woburn, MA. "You shouldn't gauge a workout by what you do in the gym, but how you feel when you get out of bed. That's going to tell you whether you're moving forward or backward."

Start every workout with these eight exercises, Boyle recommends. Do one set of each exercise, with minimal rest between sets. Even though some of these exercises may seem easy, doing them consistently will help you become stronger and fitter.

8 Exercises You Should Do Before Every Workout To Get Stronger, Move Better Slideshow


Quadruped T-Spine Rotation

Get on your hands and knees, knees hip-width apart. Pick up your right hand and place it behind your head. Without moving your hips, rotate your torso and head to the left so that your right elbow is pointing toward the ground. Then rotate your torso to the right so that your elbow points to the ceiling. That's one rep. Do 10 reps. Repeat on the left side. (Whether you want to compete professionally or just look ripped, the secrets to the biggest muscles ever are revealed in TheMen's Health Natural Bodybuilding Bible.)



Get on the floor with your hands slightly wider than shoulder width and your body in a straight line from head to heels. Slowly bend at your elbows to lower your chest down. Press back up. Keep your abs tight, like you're about to be punched in the stomach. Do 10 reps.


Single-Arm Dumbbell Row

Grab a 20- to 30-pound dumbbell in your right hand. Stand with your feet shoulder-width apart, your knees slightly bent and your torso nearly parallel to the floor. Place your left hand on an exercise bench. Hold the dumbbell with your palm facing in. Pull your elbow back to the ceiling until the dumbbell reaches your torso. Slowly lower the dumbbells back to the starting position. That's one rep. Do 10 reps on each side.



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