‘Clone Training’ The Perfect Warm Up Routine

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‘Clone Training’ The Perfect Warm Up Routine For Any Workout

I’m going to coin a new phrase… In fact I am going to create the term ‘Clone Training’ to classify the absolute best way to warm up before any exercise or workout. So you heard it here first!

In part one of this discussion (there will be more!) I’ll give you a basic breakdown of what clone training is but firstly a little history of the old/typical warm up routines that we all use or are used to.

*Note: I am not saying the older warm up methods are ‘wrong’, I still use them, but I am just going to show you the best way to warm up. And honestly the one that makes the most sense.

Here we go:

Firstly, most of us probably do the full on stretching routines to begin our training sessions.

Stretching is by no means wrong. But going straight into a stretch program to prime the body is not the optimal way to prepare the body for your workout, and importantly it can and eventually will result in injury.

As you stretch a cold muscle imagine a rubber (elastic) band. If you begin stretching it when cold chances are higher that it could rupture etc.

The same applies with your muscles.

Now stretching is certainly highly effective but I like to do it AFTER I’ve done a ballistic movement or steady paced cardio at low impact. Think jumping jacks, spot jogging, hill runs, sand runs etc. (note the LOW IMPACT – you are not trying to sprint or do anything rapidly.

‘Clone Training’ The Perfect Warm Up Routine For Any Workout: What is it?

Well, now to Clone training for the perfect warm up.

Essentially I will save the stretching as a ‘sandwich filler’ for my clone training.

I will employ clone training as the FIRST thing I do.

Clone Training is basically doing a modified yet similar warm up routine to the workout you are about to attempt.

Say for example you are doing a leg workout consisting of (and this is a circuit fashion workout) bw squats, lunge press, calf raise and point to point beepers (you can see these moves at Mobile Fat Loss).

These are four performed in one of the Tabata styled workouts I use in my classes and with The Mobile Fat Loss System.

Now instead of going into the workout only having done stretching I will do a clone workout or clone training.

SO:

For say 15 reps, at a light pace and certainly not in an intense fashion I will work BACKWARDS through the workout at a slower pace doing each exercise 10-15 times. Only enough to get my heart pumping and a nice warm flush into my muscles and body. I might have a 30 second rest where I would do a light stretching routine and then sandwich that ‘stretch routine’ with going through the clone training one more time.

THIS ALSO ACTS AS A GREAT WAY TO PREP THE WORKOUT, FEEL COMFORTABLE WITH THE MOVES AND IRON OUT ANY BAD FORM WITH NEW MOVES WITHIN MY CHOSEN WORKOUT.

That’s it!

You could perform a couple more clone circuits. but the simple way to describe clone training as the perfect warm up routine is ‘a mimic of your full workout done with very low intensity at a comfortable pace sandwiching a light stretching routine’

‘Clone Training’ The Perfect Warm Up Routine For Any Workout: Now a video workout for you!

Try this workout from my Youtube Channel and see if you can layout a ‘clone warmup routine‘ beforehand. I’ll bring you a full workout WITH a clone warmup in a new post but for now this will be a great way to get a full on calorie burning workout in that you can do in a small area at home or in the gym.

Cheers and chat soon!

Tris

*PS feel free to share this with your family, friends and colleagues. Much appreciated.

‘Clone Training’ The Perfect Warm Up Routine For Any Workout PART 1

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4. Fitness Training Secrets – The Best Exercise For Lower Abs
5. Full Workout – I Hate Cardio Workout!