Warm Up & Work Out!

Armizare Online Freebie! This is a series of short exercise videos, with a short written guide, allowing you to build a simple but effective workout in your own home. You can use this workout as a warm-up for your Armizare practice, or scale up into a basic high intensity training workout for greater challenge!  I’ll continue to update this workout page to make it more useful, including developing a simple High Intensity Interval Training routine.

1 – Core and Spine Mobility from Sean Hayes on Vimeo.

Trunk Turns: 30 (15 in each direction)
Stand with your feet slightly wider than hip/shoulder width. Starting from the upper body, swing the arms in one direction. Allow the foot on the opposite side to pivot on the ball of the foot, heel lifting slightly. Your shoulders should turn a little further than your hips, helping to mobilize the spine and trunk.
Sideways Reach: 30 (15 in each direction)
In the same posture as above, reach from side to side in the vertical plane of the body. Don’t lean forward or backward.
Forward & Back: 20
Bring the feet a little closer together. Hinging at the hips, reach the hands in the direction of the floor. Keep your legs straight – do not bend the knees. Hinging at the hips again, raise the trunk and arms and reach back, looking at the ceiling. It is not necessary to touch the floor – move to the comfortable extent you can. Don’t force it.
Molinelli (windmills): 30 (15 in each direction)
Returning to the slightly wider foot position, swing one arm up from behind you. As it reaches the vertical and is about to descend, hinge from the hips and point it in the direction of the opposite foot. Reverse the motion and return the arm to it’s original position, leaning slightly back to look upwards, as in the previous exercise. Repeat with the other side. Don’t arc your back in an attempt to reach lower. It is not necessary to touch the feet, so don’t force it! This isn’t a “toe touch.” It’s a range of motion exercise, a simple warm-up. Some people will have more flexibility than others, and everyone will develop more as they continue to train.

2 – Shoulder & Arm Mobility from Sean Hayes on Vimeo.

Shoulder Shrugs: 30 (15 each direction)
Start with shoulders down and back, palms slightly outward. Rotate your shoulders forward and up into a “shrug” position, and continue the rotation so they’re back in place. There’s a very slight pause at this position, then begin again. Your chest should project forward.
Arm Circles: 30 (15 each direction)
With shoulders down and back, rotate the arms in wide circles forwards, crossing the arms in front of you with good reach (don’t force the reaching motion). Reverse the direction. Don’t go fast. You want full motions to loosen up – you’re not trying to helicopter yourself off the ground!
Elbow Circles: 30 each arm (15 each direction)
Stand with you feet slightly apart and at right angles, as shown, with one heel behind the other. Extend the forward arm, shoulder relaxed, elbow straight but not locked, hand open and thumb up. Keep the shoulder down and back. Turn the thumb downwards by rotating the forearm, and make a circle from the elbow, keeping the wrist straight and the upper arm in position – don’t dip the upper arm. Don’t attempt to point your arm straight straight down – you can’t do that without pulling the shoulder into a bad position. Circle back to the beginning and pause for an instant. Repeat. To reverse direction, raise the arm up as show and rotate – again, do not try to point straight down. You’ll finish with the thumb pointed down: pause for an instant, rotate the thumb back to the top, pause for another instant, and repeat.

3 – Four Basic Body Resistance Exercises from Sean Hayes on Vimeo.

Hip Abductor: (12-18 per side)
Lay down so that you are completely on your side, with your lower arm reaching behind you, your hips stacked one above the other, and your lower leg in a bent position for support. Extend your upper leg and swing it slightly behind you. Raise and lower in smooth even motions, trying to keep the leg straight. The focuses on the hip abductors, which help to open the hips and lend strength to core movements.
Squats: (10-12)
Stand straight and upright, shoulders back and down, abdominal and gluteal muscles held firm. With heels firmly in contact with the floor. Bend at the knees as if sitting down. Your knees should not project past your feet as you squat. Keep you head up, looking outward, and your chest projected forward, arcing the lower back inward. Don’t raise up on the heels or lean forward.
Simple Abdominal Crunch: (10-12)
Lying on your back, squeeze your abs (belly) to lift your upper back slightly off the floor. Don’t use your arms to pull on your neck! That’s why I keep them free.
Pushup: (8-12)
With your hands slightly wider than shoulder width, & your body in a plank (mine could be better), slowly raise & lower. You can do knee pushups instead, or you can finish with knees when the longer form is too difficult to continue.

4 – Stretching from Sean Hayes on Vimeo.

When stretching for a warm-up, after doing the movemetnt exercises in videos 1 & 2 above (and optionally video 3), hold each stretch for 25-30 seconds.  When stretching for development – i.e. getting more flexible – hold each stretch for one or two minutes.

Posture
It’s important to practice good posture, by standing up right, with shoulders squared and back, gluteals and abdomen held firm, knees straight but not locked, and weight distributed across the feet.
Neck Stretch
Gently anchor left arm in place as shown. Slowly tilt your right ear towards your right shoulder, then slowly turn your head to look at your right bicep. To release the stretch, slowly reverse each movement.
Shoulder Stretch
Keeping your shoulders square and level, bring one arm across your chest. Anchor it at the elbow with the other arm. Hold firmly but not too tightly. Don’t pull your shoulder out of alignment, as shown next. Keep shoulders square and level.
Upper Back Stretch
Place one elbow inside the other, and raise both slightly. Joining the hands, as shown, is challenging: you can perform this without joining them.
Inside Forearm Stretch
Using one hand, overlap the other hand, including the palm as shown. Do not pull only on the fingers!
Outer Forearm Stretch
Turn the hand as shown, and gently pull on the back of the hand with the other hand.
Thumb Joint Mobilization
Circle the base of the thumb, very low, as shown. Gently make circular motions to loosen up the joint. Don’t use a lot of pressure – gently move it.
Forward Stretch
Keeping your knees straight (but not locked), hinge at the hips and reach toward the floor. It is not necessary to touch the floor. This can be done with feet apart or together.
Side Stretch
Again keeping your knees straight (but not locked), hinge at the hips and reach side to side. Don’t lean forward or back: stay in the vertical plane of the body.
Split Stretch
Using your hands for balance while hinging at the waist, and keeping your knees straight, move the legs apart until you feel a stretch. Don’t overdo it!
Butterfly Stretch
An good alternative to the split stretch. Sit with soles of feet together, holding you ankles, and use your elbows to gently press the thighs down.
Back Stretch
This takes practice. Lay on your side with hips and shoulders “stacked’ vertically. Reach forward while keeping hips stacked. Then reach your arm back, and point “up” as shown. Keep hips as closely one above the other as possible.
Thigh Stretch
Using a strap, loop at the ankle, and stand upright while you gently pull up on the strap. Don’t pull the knee behind you.
Calf Stretch
Extend one leg behind you as shown, foot flat to the floor and toes pointed forward. Kep the leg straight. You can lean against a wall or stand, as shown.
Full Hamstring Stretch #1
Using a strap or belt, loop around the ball of your foot. With your back flat to the floor, lift your leg while keeping gentle pressure on the strap. Keep your leg completely straight.
Full Hamstring Stretch #2
Similar to stretch #1, but you grasp by the calf as shown. A good stretch, but not quite as effective as the first one.
Ordinary Hamstring Stretch
This is the one most of us were taught in gym class. It’s an okay stretch, but the hamstring is not anchored because the knee is bent, and doesn’t get quite as much development.
Hip Stretch
This one takes practice. Bend one leg with the knee pointing out, and the foot pointing the opposite direction. Use the arm on that side to hook the leg, and the elbow of the arm to press the thigh away from your head. Assist with the other arm.