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Get Fit, Stay Fit, Feel Good - 2026

Being a meat head, I have to do a full body warm up before jumping rope, which comes before lifting (or whatever I'm gonna do that day). I trained with a fighter from the Netherlands National Karate Team, and he kinda shared with me his warm up, and I've tailored it to my own. So, I basically took my old-school karate warm up, combined it with what he told me, and added my own stuff.

Warm up starts from feet, then goes to the head. It's almost ALL dynamic stretching ("bounce" stretching); static stretching is after my muscles have been used/warmed.

All of this is done standing.

1. Toe stretches
2. 20 ankle rotations, both directions, both sides
3. Achilles/calf stretches
4. "Old Asian Man" squat, feet flat on the ground. Rotating and shifting side to side.
5. "Duck Walk" (walking in the Old Asian Man squat pose - walk 10 paces forward, walk backwards, rotate, etc.)
6. Knee up high psoas stretch (both sides - put my foot on a 30" high box, both toes pointed forward, and hip trust forward, this is somewhat static)
7. Foam roll my calves and hamstrings while standing (foam roller goes on top of box and I double up as a standing split stretch)
8. Half Indian sit (one leg in "Indian style sit on top of box) to open up the hips, bounce to hold
9. Hip rotations both directions, front back and side to side
10. Lower back hang stretch with feet at shoulder width
11. Lower back hang stretch with feet wide
12. Standing side single arm stretches
13. Twists (fun, because I hear my back pop on this)
14. Shoulder rotations, both directions
15. Arm crosses
16. Forearm rotations
17. Wrist rotations
18. Static wristlock twists (basically, put myself in various wristlock positions and hold)
19. Finger stretches (basically opening your hand has much as you can, then clinching your fist.
20. More finger and hand stretches by placing finger tips on the edge of the box, then stretching forward
21. Thumb stretches by bending back the thumb on the edge of a box
22. Neck rotations - around each direction, side to side, front to back (this sometimes gets me dizzy haha)

This usually takes 15-20 minutes. Then I'm ready to jump rope. Rope gets me my rhythm, then I can go lift or do whatever.

I just recently started stretching and working my hands. Not many people pay attention to stretching the hands, yet, it is the connection point between you and rest of the world - very important to have hand flexibility and strength.

Without fail, I do this every day I train.
 
My warmup at the gym is planks, hip thrusts, the “world’s greatest stretch”, and some dynamic stretching of the legs. Takes about 10min. If I’m still feeling cold or tight, my first set of lifts will be bodyweight or half weight to feel it all out.
 
for lifting warmups I just do the exercise I am going to do but with like 40% of the weight I would actually lift for reps and do about 3 sets with slow movements. Treadmill is my white whale.
 
Welp, I am a dumbshit and plan to tackle a 43 mile route with 3200 feet of vert on Sunday because why not? I'll have to plan liquids and snacks pretty carefully because there won't be a single store to grab a bottle of gatorade. I plan on bringing my 1.5 L bum bag and can put 2x .75L bottles that I will fill with gatorade or similar. I am excited. Wish me luck. Some of those hills in Oregon are silly steep but I can do this.

:teeth
 
Ya we’ve all been there, stretching the supplies a bit.

That’s 4-5hrs of fluids in moderate temps. It should be just enough as long as you don’t stop for more than a few minutes at a time. Start early to avoid any heat. Drink a bit right before leaving (not from what you are carrying) and make sure you have another full bottle where you’ll finish.
 
stangmx13 said:
Ya we’ve all been there, stretching the supplies a bit.

That’s 4-5hrs of fluids in moderate temps. It should be just enough as long as you don’t stop for more than a few minutes at a time. Start early to avoid any heat. Drink a bit right before leaving (not from what you are carrying) and make sure you have another full bottle where you’ll finish.
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I can stop at the Applegate store and grab a bottle there. I am not psyched about pedaling on the highway but :dunno Blinkies to the rescue?

It's going to be about 50 degrees so I have that going for me. I will report back and honestly, will be really fucking impressed with myself if I manage this one. :laughing
 
@SVsick50 Dayam... serious warm up.

Elevated the bicycle thing again Sunday by raising the level for the long run to 11 from 10. Allowed a longer warm up to get into it. Ended up 17 seconds longer than 4 miles in 20 minutes. Did another 4 minutes cool down. Rocked the PT and legs. Good stuff.

Took yesterday off to let the legs have an extra day to self repair on Monday and today upper body went well. Shamefully not serious warm up just stretching shit. Good work out though and the strength continues to improve.

All this work and I am still so far off being healthy it remains really frustrating.
 
it's the day to day improvement that might not seem obvious so keep on doing the thing.
 
two wheel tramp said:
I can stop at the Applegate store and grab a bottle there. I am not psyched about pedaling on the highway but :dunno Blinkies to the rescue?

It's going to be about 50 degrees so I have that going for me. I will report back and honestly, will be really fucking impressed with myself if I manage this one. :laughing
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Applegate store…where are you riding?
 
budman said:
@SVsick50 Dayam... serious warm up.
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Thanks Bud!

It’s just wear and tear. Turned 51 the other day and realized I’ve been doing this gym BS for 32 years without stopping. Mix in all the ego driven athletic endeavors, a lifelong eating disorder, and the forever image of a fat Filipino kid, and my body is beat to hell.

SO! I gotta go through all that just to get warmed up for what others do for warm up 😂 Long gone are the days of walking into a gym and just start exercising. I see people doing it all the time, and I’m like “I remember those days”.
 
we're within a fortnight of one another in terms of age. 51 ain't so bad, so far.
 
Taking the time to warm up like that seems like Chuck Norris / Bruce Lee proper sort of stuff. Mr run a biz here feels 20 minutes means my work out will be over two hours. Fine with the physical me but time sensitive for the biz me.

For the leg PT stuff not an issue at all.
 
same here Budman not so much the business but by the time I finish work. eat dinner. do family things it gives me about 2 hours of gym time then its home a little time with the wife then bed for hopefully 8 hours of sleep. Trying a bunch of stuff at the gym to make myself more efficient but it seems like I can only cram so much into 2 hours. I go late at night so I can just setup a bunch of machines and hit them all at one time with no waiting as there are not a lot of people around.
 
I wake up at 4-4:30am everyday to go to the gym. It’s a 30min drive there. I typically don’t get there until about 5:45am because I refuse to take a dump there. REFUSE!
 
There are the two extremes. Later evening and early morning.
I am mid-day floater. Might be 10am.. might be 2pm. All depends on the work day.

When young early AM was part of the two a day MX training stuff. Had kids so later night was never in the cards, but right after work before dinner was.
 
SVsick50 said:
I wake up at 4-4:30am everyday to go to the gym. It’s a 30min drive there. I typically don’t get there until about 5:45am because I refuse to take a dump there. REFUSE!
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You getting 8 hours of sleep or are you skipping that part? Just curious as my day is pretty set in stone and to get 8 hours that is the routine.

I don't blame you I really hate dropping the deuce anywhere but home and man really hate it when I have to do it at airports it has to be bad for that to happen but seeing as traveling takes a better part of 8 hours by plane now it happens more than I care to admit or like.
 
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