“A proper warmup increases body temperature and relaxes tissue, which leads to more flexible muscles, tendons, and ligaments,” says Sharp. Prepare for a workout by foam-rolling your back, glutes, and thighs. Roll slowly until you find a tender spot, then hold direct pressure on it for 30 seconds. We like the RumbleRoller ($70, rumbleroller.com), which has knobby foam fingers designed to work into your muscles like a real massage. Complete your pre-workout routine with dynamic exercises like forward and side leg swings, jumping jacks, and body-weight squats that will prepare you to move the way you will during the workout itself.
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7. You don't warm up
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