ISPP 2015

Career Opportunities in Pharmacy

– What’s up guys, it’s Chris Heria. Welcome to another vlog. Today I’ll be showing
you a five minute warmup that you can do before any workout. Now, a warmup is usually a light routine geared to prepare your
body for a specific muscle or a group of muscles which will increase your heart rate, blood circulation, and cardiovascular system, raising your body temperature gradually and preparing you for the
more demanding exercises that you’re gonna do in your real workout. Think of your body as a car’s engine; you never wanna turn on your car and just start revving the engine. You wanna wait until
the engine has warmed up and the same goes for your body. By warming up before a workout, not only are you preparing your body, but you’re gonna be able to train harder during your intended workout, with less of a chance
of sustaining an injury and keeping you away from your goals. A lot of times we get injured because we’re not properly
warming up before a workout, or even using a wrong exercise to warm up, an exercise that may be too
demanding on your old muscles which could possibly result to damage to your tendons, ligaments, and muscles. Have you ever felt like you just went straight for a heavy
lift or a hard exercise and then you pulled something? That’s because your muscles
were not properly prepared to handle that load that
you normally would have had you warmed up. So bottom line, warming up
is gonna prevent your body from injury, it’s gonna
prepare your body to work out, and it’s gonna allow you to train harder and give 100% in your intended workouts, giving you maximum results safely. So for today’s warmup, I’ve chosen five specific exercises that are
gonna warm up your entire body and prepare you for any workout. We’re gonna be going through
this routine together, so if you wanna get this
routine on your phone and follow along with me, then download the Heria
Pro app in the App Store or Google Play Store and
open up to this routine in the YouTube workout section. Now before we get into
this warmup together, I want us to do a quick dynamic stretch. This is gonna prepare your
joints and your muscles before any physical activity. So if you’re ready to get started, we’re gonna start out dynamic stretch from our head to out feet. Let’s start with our neck
by looking right and left. You don’t want to force it, you wanna gently turn your head. Now let’s go side to side. Now we’re gonna go in semicircles. Full rotation. (upbeat music) Up, down, up, down. All right, let’s start
stretching out our shoulders and our torso. It’s twisting our bodies,
keeping our hips straight. Okay, circles with our
arms coming forward, then coming backwards. With a nice stretch, got our rear delts, obliques and our core. All right, warm up the
wrists, give it a nice roll, roll it the other way. We move it down to our
hips, spread our legs open. We’re gonna push one way, push to the other side. You don’t wanna hold it for too long, you don’t wanna take out
tension in your muscles and not hold long
stretches that will weaken the muscle and tension. All right, so let’s go back on our hips, go forward, circle. Circle the other way. All right, let’s hold our elbow, bring our arm in a circle. Rotate the other way. Other arm. All right, now we’re gonna
open up the hip flexors. Bring your knees up and out to the side. Bring your knees up. All right, we’re gonna have our legs open, come down to the side, give
it a couple little bounces, come up, switch sides. All right, quickly let’s give
our ankles a little twist. We’re ready to get this warmup started. And after this, we’re ready
for any workout routine, and I’ll show you guys
what I’ve been working on after our warmup. So we have five exercises for 45 seconds and 15 seconds rest in between. The first exercise is
gonna be jumping jacks. This is gonna warm up our entire body but really emphasize on our back, our shoulders, our core, and our legs. Let’s go for 45 seconds. (upbeat music) Now this is a great moment to really focus on your breathing. Breathing in through your
nose, out through your mouth. It’s gonna be a lot harder
when you’re doing it with more demanding exercises, and when you’re more fatigued in the middle of your workout routine. So really focus on your
breathing during the warmup as well as your dynamic stretches. That will roll over into
the rest of your workout. Now, this next exercise is
gonna be mountain climbers. This is where they’re gonna
focus on our shoulders and our core. And now you’re gonna
see that your heart rate is starting to get a bit higher. But just remember go at your own pace, but if you feel like you’re
getting a bit fatigued, you can always slow down, just trying not to stop no matter what. Let’s go for it. (upbeat music) Remember to squeeze everything;
you wanna squeeze your core, and you wanna bring your
knees as high as you can, give it a full range of motion. If you’re giving quality in your warmup, you’re gonna give quality in
your whole entire workout. (upbeat music) Make sure you’re gripping the ground solid and you’re pushing your arms
down as hard as you can. Make sure you’re breathing, we’re gonna give it our last ones. Here we go. Three, two, one. Excellent. Now the next exercise we’re gonna get into is gonna be pushups. Just remember you should
be going at your own pace, and if you need to, complete
the rest of the repetitions with the progression-like knee pushups. But regardless you’re either
doing pushups or knee pushups, both targeting the same muscle groups. Let’s go for it, 45 seconds,
we don’t wanna stop. (upbeat music) Here we go, last couple reps. All right, now this next
exercise we’re gonna move into, the back and forth lunges. You wanna make sure to
have your back straight. A great way to do that is
just to have your hands up on your hand, take a
wide lunge, come back, you can take a step right here
just to catch your balance. Come right back into a back lunge. (upbeat music) You should be squeezing your core, and very important to regulate
your breathing at this point. (upbeat music) Last one, here we go. All right, so there we have
the back and forth lunges. Now we’re finally onto our
last exercise; handstand hold. I’m gonna be holding a
free standing handstand on the ground. If you can’t do that,
you could hold either a handstand against the wall, elevated pike hold, or a
pike hold on the floor. Let’s go for 45 seconds. Don’t give up. If you do, go right back up. (upbeat music) Regulate your breathing. Focus. Now this is gonna wake
up our entire upper body, use our stabilization muscles and start opening up
our shoulders as well. You should even feel it in
parts of your legs as well, like your glutes and your calves. You have to be squeezing those
to hold a proper handstand. (upbeat music) There we have the last
exercise; handstand hold. That’s gonna complete the warmup. And if you were able to follow along and complete it with me, congratulations. You’re now prepared to
start any workout routine and get the most out of the
workout that you’re about to do. So I’ll head to the gym now, I’ll show you guys some
stuff I’ve been working on. Before that, remember to get
this routine on your phone, as well as full access to
all my workout routines that I create with specific goals in mind like building solid muscle and getting shredded simultaneously with minimal to no equipment. Make sure you download the Heria Pro app in the App Store or Google Play Store to take my workouts with you everywhere and start getting in the best
shape of your life right now. Not just looking strong;
actually being strong. But remember to get full access
to all the workout routines, go to and become a member. Now let’s get this workout started. (upbeat music) All right, that’s gonna
wrap up this video. Thank you guys so much for watching, and remember you can use this warmup anytime, every time before your workout to get the most out of your training and to stay injury-free. And remember to get this routine as well as all my personal
workouts and programs, make sure to become a
member at and download the Heria
Pro app in the App Store or Google Play store, and start getting in the
best shape of your life. So thank you guys so much for watching. If you enjoyed the video,
then definitely smash that like button, leave
a comment down below, let me know what you want me to make the next video about, and of course, share this video with a friend that needs a quick warmup
before any workout routine. And of course if you haven’t already, make sure you subscribe. I post every single Thursday
2:00 p.m. USA Eastern Time. And if you comment within
the first 30 minutes, you always have a chance to
win some free Heria apparel. And for more of my
content during the week, make sure you’re
following me on Instagram. Almost every post I always
do some type of giveaway. And if you want to have a
chance to be a part of that, then make sure you’re following me on IG. And with that being said,
thank you guys so much for watching. I’ll see you next Thursday
2:00 p.m. USA Eastern time. Mad love, peace out. (upbeat music) Smash that like button, guys.

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