Warm Up

A solid warmup sets you up for a solid workout. When it comes to prepping for strength training, an active warmup primes the joints and muscles, prepping them for the heavy lifting. For a proper warmup, Equinox trainer Lauren Fairbanks recommends getting the heart rate up a bit with five minutes of cardio, like running on a treadmill, jumping rope, or using an elliptical, followed by three to five minutes of dynamic stretching. Lauren suggests doing at least three of these dynamic stretches before heading to the weight rack. Or do all five moves for a very thorough warmup.

Rocking Lunge
Give an active stretch to both your hips and hamstrings with the rocking lunge. Start in a deep lunge with your left leg forward; you can even bring your right knee to the floor. Straighten your left knee to rock your weight back and onto your right foot, lengthening the left hamstring. Flex your left toes as you rock into the hamstring stretch to lengthen the calf a bit too. Return back to your deep lunge, and repeat for a total of 10 times on each side.

Toy Soldier
A walking kick, the toy soldier stretches out the back of the leg, both hamstrings and calves. Step forward on your right foot, and kick your left leg forward, bringing your left toes toward your right hand. Step onto your left foot and kick the right leg, bringing the right foot toward your left hand. Take 20 steps total.

Keep reading for three more moves.

You know that you should warm up no matter what, but if you ever wondered what exactly you should be doing, here are specific warm-ups for different kinds of workouts.

Yoga: Think you don't need to warm up before yoga? Think again. Warming up before your class can help your performance and keep you from being sore the moment you stretch out into Downward Dog. Keep your wrists, shoulders, and back muscles loose with these four upper body warm-up ideas you should do before your next yoga class.

Running: Walking briskly or jogging is an easy way to warm up for your actual run. But if you want to warm up in a way that targets your muscles specifically, dynamic warm-ups are the way to go. These warm-ups raise your heart beat and loosen tight muscles while you perform the moves, making you primed to have a good run. Try this short dynamic warm-up before you go out for your run.

Find out more ways to warm up after the break.

Walking briskly for five minutes is a great way to warm up before running, but it's not exactly the most exciting activity. Here are three fun and challenging moves you can do inside, which is nice if it's chilly, before heading out for a jog.

Running Plank
Here's a move that will get your blood pumping and warm up your upper body as well as your hips, lower back, legs, and core.

• Begin in a plank position (top of a push-up), with your shoulders over your wrists and your body in one straight line. Engage your abs and step your feet together. Bend your right knee and draw it into your chest.
• Then simultaneously and quickly step your right foot back and bend your left knee into your chest. Keep alternating so that you're essentially running in place. Move as fast as you want, making sure to keep your abs pulled in.
• Do this for one minute, take a break, and repeat.

Learn the the other great moves after the break.

FitSugar reader kmariem shared her warm-up for the fifth challenge of our Get Fit For 2011 giveaway.

So, I run, train with weights, swim, x-country ski and all that good stuff.  Those activities vary, but my warm-up doesn't.  It has five steps, repeated three times.  

1. 10 standing lunges on each side.  
2. 15 mountain climbers.  
3. 15 chops
4. 10 push-ups  
5. 5 shoulder stretches (use a bar or rope to loosen up your shoulders, forward and back).

 So that's it.

Share your latest workout (cardio, strength training, warm-up) in our Get Fit For 2011 challenge group to enter to win a $100 Nike gift card and a chance to win our grand prize — a four-day fitness boot camp in LA!

I am a big fan of vinyasa flow-style yoga, but in a typical yoga flow class you do anywhere from 20 to 40 yoga push-ups, as my favorite instructor calls the vinyasa, or the link between poses. Needless to say, all those chaturangas really work your upper body. This is why I like to warm up a bit before yoga to lubricate my joints and prime my wrists to take some weight. Here are a few moves I like to do before stepping into my first downward dog:

• Wrist figure eights: Begin with your elbows bent and your hands in front of you, like you were holding a tray. Begin to draw sideways figure eights with your hands allowing your wrists to move. The palms will alternate between being up and down. Reverse the direction of circling after 10 to 12 reps.
• Push a wall: Start with your hands in loose fists just below your shoulders. Spread your finger wide as you push an imaginary wall away from you, feeling the power of your arms from your shoulders to your fingertips. Bring your hands back to starting position and repeat 10 times.

I have two more moves for you, so keep reading.

I don't know about you but working out in the cold can sometimes be uncomfortable because it makes my muscles extra tight. What helps me is to warm up inside before heading out into the chilly weather.

Before a run or bike ride, I do about 5-10 minutes of light cardio inside. Jogging in place, jumping rope, or going up and down my stairs is just enough activity to loosen up my body and get my blood pumping. When I get outside, it's less of a shock to my system. If you'd rather do your warm-up exercises outside, a hot shower is another great way to loosen up your muscles before a cold weather workout.