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15-Minute Warmup Routine for Maximum Performance
Unlock the secrets to maximizing your fitness results with our award-winning podcast! In this episode of the “Master Instructor Roundtable,” hosts Wendy Batts, and Marty Miller, dive deep into the "15-Minute Warmup"—revealing proven strategies, science-backed techniques, and practical solutions for prepping your body and your clients for peak performance.
What You'll Learn:
Why the warmup matters: Discover the science behind movement prep, muscle activation, and the Bohr effect for explosive power
How to optimize warmups: Audit and streamline your routine based on client needs, day-to-day compensations, and training phases.
Phase-specific strategies: Learn how to tailor the warmup for stabilization, strength, and power—and avoid the common "treadmill trap"!
Real-world coaching tips: Handling late clients, quick 5-minute emergency routines, and anchoring compliance to performance gains.
Three-point audit check: Ensure your warmup covers the key movement compensations and kinetic chain checkpoints—essential for injury prevention and maximum results.
Why Watch?
Whether you're a personal trainer, group fitness instructor, or dedicated athlete, this episode gives you actionable advice to elevate every session. Stop skipping the warmup—start leveraging it for faster progress, better results, and a safer training journey.
Show References:
DeRuiter CJ, De Haan A. Temperature effect on the force/velocity relationship of
the fresh and fatigued human adductor pollicis muscle. Pflugers Arch. 2000
May;440(1):163-70. doi: 10.1007/s004240000284. PMID: 10864011.
Wilson CJ, Nunes JP, Blazevich AJ. The effect of muscle warm-up on voluntary and evoked force-time parameters: A systematic review and meta-analysis with meta-regression. J Sport Health Sci. 2025 Dec;14:101024. doi:10.1016/j.jshs.2025.101024. Epub 2025 Jan 25. PMID: 39864808; PMCID:
PMC12357318.
NASM Certified Personal Trainer 7 (CPT)
If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!
The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.
Introducing NASM One, the membership for trainers and coaches. For just $35/mo, get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm
View all episodes
By NASM Podcast Network
4.5
2121 ratings
Unlock the secrets to maximizing your fitness results with our award-winning podcast! In this episode of the “Master Instructor Roundtable,” hosts Wendy Batts, and Marty Miller, dive deep into the "15-Minute Warmup"—revealing proven strategies, science-backed techniques, and practical solutions for prepping your body and your clients for peak performance.
What You'll Learn:
Why the warmup matters: Discover the science behind movement prep, muscle activation, and the Bohr effect for explosive power
How to optimize warmups: Audit and streamline your routine based on client needs, day-to-day compensations, and training phases.
Phase-specific strategies: Learn how to tailor the warmup for stabilization, strength, and power—and avoid the common "treadmill trap"!
Real-world coaching tips: Handling late clients, quick 5-minute emergency routines, and anchoring compliance to performance gains.
Three-point audit check: Ensure your warmup covers the key movement compensations and kinetic chain checkpoints—essential for injury prevention and maximum results.
Why Watch?
Whether you're a personal trainer, group fitness instructor, or dedicated athlete, this episode gives you actionable advice to elevate every session. Stop skipping the warmup—start leveraging it for faster progress, better results, and a safer training journey.
Show References:
DeRuiter CJ, De Haan A. Temperature effect on the force/velocity relationship of
the fresh and fatigued human adductor pollicis muscle. Pflugers Arch. 2000
May;440(1):163-70. doi: 10.1007/s004240000284. PMID: 10864011.
Wilson CJ, Nunes JP, Blazevich AJ. The effect of muscle warm-up on voluntary and evoked force-time parameters: A systematic review and meta-analysis with meta-regression. J Sport Health Sci. 2025 Dec;14:101024. doi:10.1016/j.jshs.2025.101024. Epub 2025 Jan 25. PMID: 39864808; PMCID:
PMC12357318.
NASM Certified Personal Trainer 7 (CPT)
If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community!
The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.
Introducing NASM One, the membership for trainers and coaches. For just $35/mo, get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm
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