Dynamic warm ups are a challenging way to begin any exercise or fitness routine. And when there is a series of them that you can do, they often can replace the traditional workout, becoming a warm-up and workout at the same time.
If you recall from Part 1 and Part 2, the inchworm is classified as an “advanced dynamic warm-up” because it warms up the body while it is in motion and includes stretching, strengthening, and bending to get the blood moving, the body temperature up, the joints and muscles loose and the cardio started.
As an elevated challenge, this version of the inchworm includes a “Spider Man” step at the end. This added movement is terrific for opening up the hips and creating a supple waist.
Inchworm warm up/workout with Spider Man
Begin standing with feet a shoulder’s width apart.
Reach toward the ground with both hands, like you do when stretching your hamstrings and calf muscles to touch your toes. The key is to keep your legs straight for as long as you can. You want to touch the ground with the palms of both hands, so if you are tight, let your legs bend just enough to allow your hand to touch.
Now walk yourself out to a plank position. Be sure to pull your navel up toward your spine and your hands under your shoulders in the final position.
Now it’s time to add the “Spider Man” move into the mix.
While in the plank, step your left leg forward into a lunge position. Try to place your left foot down parallel to your left hand. Hold for a few seconds then step the leg back to its starting position in one motion. (See video for details.)
Next, take a lunging step forward with your right leg, as you did with the left. After a few seconds return it to the plank position.
Now you will walk your feet up toward your hands, piking your body at the waist, then walk your hands out to the plank. Repeat the “Spider Man” movement and the series for a total of three reps forward.
From here it’s time to do three repetitions of the “Spider Man Inchworm” backward. To do this, you will take two long steps back, first with your left leg and then with your right leg. This ends you in a plank position. Here you will do the “spider man” steps, followed by walking your hands back to your feet and repeat.
When you have completed three forward and three backward, you will take your time to slowly raise your body up to standing position. It is best to go slow to prevent dizziness, allowing your head to raise back up only after the rest of your body is erect.
Take a deep breath while raising and waving your arms and take a moment to settle before jumping in to your workout. You are now ready!
The great thing about this series of Inchworm Dynamic Warmups is that if you don’t have a lot of time you can do all three in sequence and they make a terrific min-workout. They warm up the body, increase blood flow, stretch the muscles, loosen the joints and raise the cardio. Have fun!
