Demolition Warmup

Even the big boys take time to stretch.

Although studies about the benefits of stretching are mixed, one of the biggest perks of stretching may be the actual enjoyment of the ritual—a few minutes dedicated to yourself to clear your mind and get your blood flowing.

Before Alistair Overeem puts on his sparring gear, he puts his muscles (and there are a lot of them) through this quick, full-body warm-up. Give it a try before you hit the heavy bag—just don’t expect to have Overeem’s physique when you’re finished.

1. NECK TURN

Stand up straight with your hands clasped behind your back. Rotate your neck horizontally 90 degrees to the right.

Hold for 15 seconds, and repeat the movement to your left.

2. NECK TILT

Stand up straight with your hands clasped behind your back. Tilt your neck vertically 45 degrees to the right.

Hold for 15 seconds, and repeat the movement to your left.

3. SIDE FLEX

Stand with your feet double-shoulder-width apart, with your right arm completely extended to the side and your left arm bent 90 degree above your head. Rotate to the right until your right arm is parallel with your right thigh and your left arm is fully extended above your head.

Hold for 15 seconds, and repeat the movement to your left.

4. ELBOW THROW

Stand with your knees slightly bent and your elbows parallel to the floor. Pivot back and forth on your feet in a continuous motion as you rotate your upper and lower body for 30 seconds.

5. SQUAT FLEX

Stand with your right leg extended and your left thigh parallel to the floor, while maintaining an upper-body flexing pose. Pivot back and forth on your feet in a continuous motion as you rotate your upper and lower body for 30 seconds.

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