Gym and Cybex 750AT Arc Trainer

Gym

• 5 minutes jog outside
• 4 flights of stairs (ran up)
• 3 sets Cybex hip abduction @ 110lbs
• 3 sets Cybex hip adduction @ 110 lbs + 1 warmup set @ 55lbs
• 3 sets Freemotion Rope Pulldown @ 50lbs (max that machine goes to)
• 3 sets Nautilus Nitro Bicep Curl @ 80lbs

Time = 28:45
Avg HR = 101 bpm (yep, pretty low)
Peak HR = 149 bpm
K Burned = 196

I went to the gym at 9:30pm and for the life of me, I could not keep my heart rate up.  It spiked when I ran and went up the steps, but during the weight training I could not keep it up.  It could be because it was late night, or perhaps I am just getting in better shape, not sure.  Of course, I hadn't had any caffeine anytime near the workout either.

Cybex 750AT


I selected the heart rate program (P9) and put in 152 bpm and 30 minutes.  Unlike the Precor 100i, this is really just 30 minutes.  It had me on really high resistance since my heart rate wasn't going up as much as it normally does and so it was as much an endurance/strength training as it was cardio.  It works with my chest strap, so I just compared calories this time (and the machine didn't display the other info).

Avg HR = 141 bpm
Peak HR = 158 bpm
K Burned = 322 (750AT); 420
(watch)

Precor 100i Elliptical

Yesterday I went to the gym around 1pm, lifted for 45 minutes and then went on the 100i to do my heart rate workout for 30 minutes and a target of 152 bpm (80% of my max heart rate according to the machine...which would be 191)

Time = 38 minutes (3 minutes warmup on single digit level, 30 minute workout, 5 minute cooldown on Level 16 of 20)

Avg HR = 148 bpm (watch); 149 bpm (machine)
Peak HR = 163 bpm (watch); 164 bpm (machine)
K Burned = 589 (watch); 481 (machine)

I forgot to write down the distance this time.  My levels hovered between 12 and 16 for most of the workout.  This was different than my nighttime weekday use of the Precor 100i when I was at Level 20/20 for most of the workout.  This further proves that it is much easier to get your heart rate up earlier.  Of course the earlier in the day, especially on weekends, the closer I am to when I consumed caffeine.  I have yet to try this or the ab ripper before eating and drinking in the morning.  I will at some point.

Ab Ripper X - Midday Workout w/ warmup

I did this workout in the middle of the day approximately 2 hours after finishing my coffee.  I also did my usual 3 minute warmup.  As you'll see, being earlier in the day, and closer to the time I had caffeine intake, my results were a little better.

Avg HR = 116 bpm
Peak HR = 147 bpm
K Burned = 155

Gym Workout at 9:45pm

Pre-cardio

• 5 minute job to gym
• stretching
• 3 sets of 25lb dumbbell overhead arm extension (triceps)
• 3 sets concentrated curls w/ 25 lb dumbbell (sitting, elbow on knee, palm facing inward twisting on your way up so palm ultimately faces outward as much as possible before lowering, in slow controlled movements)
• Cybex Assisted Chinup/Dip Machine (4 wide grip pullups w/ no assistance, 4 with #8, then 6 dips with #8) (my arms were too jelly like by this point to do that many)

Time = 24:11
Avg HR = 112 bpm
Peak HR = 154 bpm
K Burned = 213

Precor 100i Elliptical

I did the heart rate workout, and as usual this machine read my chest strap.  I selected 152 as my target this time.  Again, the late at night workout proved to make it quite difficult to get my hear rate up.  The machine had me on resistance level 20 of 20 most of the workout.  I was on single digits resistance for the 3 minute warmup and on 16 for the 5 minute cool down.  You'll notice tonight the machine was more aggressive than my watch, perhaps because I was on such a high resistance level.  My watch can only monitor heart rate and has no idea what the strain is on my muscles other than my heart.  So it is getting harder and harder to say when my watch is being aggressive or not aggressive enough.

Time = 38 minutes total
Distance = 4.27 miles (a little low because of the really high resistance)

Avg HR (machine) = 139                 Avg HR (watch) = 139

Peak HR (machine) = 157                Peak HR (watch) = 157

K Burned (machine) = 553               K Burned (watch) = 523

Perfect Pushup 4 Routine Workout & Ab Ripper X @ 11pm - 99% complete!!!

So tonight I did the same thing that I did last Wednesday, but instead did the full 4 set (i.e. second week) original Perfect Pushup workout.  Besides the regular, wide and close pushups, there is also a chair pushup which is where you do a regular pushup, but with your feat on top of a chair seat  while the Perfect Pushup bars are on the ground in their regular pushup position (kind of like doing a decline press).  I did my usual 2 minute drill of 14 reps, 10 reps and then 6 reps.  I did the 4 over the course of 75 minutes.  I meant to do it within an hour again, but I got sidetracked by the phone, lol.  I waited fifteen minutes after completing the last rep (the close pushup), and then did an ab ripper workout.  I did not do my warmup since I had done the Perfect Pushup routine.  Shockingly this put me at my usual 11pm Ab Ripper workout.

Here are the results in the order the routines were done.  You'll notice that with each successive pushup routine my heart rate and calories burned go up, until the last one.  I got my phone call between the third and fourth and took too long of a break.  My ab ripper x routine gave similar results to other 11pm workouts when done with warmups.  The pushups were my warmup tonight.

Chair Perfect Pushup
Time:  2:00
Avg HR = 106 bpm
Peak = 111 bpm
K Burned = 15

Regular Perfect Pushup
Time = 1:54
Avg HR = 111 bpm
Peak HR = 126 bpm
K Burned = 16

Wide Perfect Pushup
Time = 1:55
Avg HR = 122 bpm
Peak HR = 136 bpm
K Burned = 20

Close Perfect Pushup
Time = 2:00
Avg HR = 113
Peak HR = 124
K Burned = 18

Ab Ripper X
Avg HR = 108 bpm
Peak =  141 bpm
K Burned = 131

Tonight I did 344 of the 349 Ab Ripper X reps.  Not bad for only completing around 170-190 when I first started.  I completed the reverse bicycle for the first time ever.  On fifer scissors, I did 23 of 25 and did the first 20 in a row.  On heels to the heavens I did 22/25.  I completed everything else.  I did all 50 mason twists, did the hardest version of leg grabs (one grab, leg in), and did cross leg situps instead of wide leg.  I even put my hands in the air for the in and outs.  This just goes to show if you stick with it and don't get frustrated during the first several weeks of doing the routine, you'll get there!

Late Night Gym Workout - Cybex 750AT

I went to the gym at around 9:45 tonight and stayed until about 10:40.

Pre-cardio Workout

• 5 minute job to gym
• Stretching
• 3 sets of upside down V bar push downs @ 90lbs (triceps)
• 3 sets of preacher curls @ 75lbs (biceps)

Time = 22:37
Avg HR = 114 bpm
Peak HR = 148 bpm
K Burned = 208

Cybex 750AT (arc trainer w/ moving handles, newer model with fan)

The Cybex 750AT turned out to be compatible with my chest strap.  I selected the target heart rate program (P9) similar to what I have selected on the Precor 100i.  I entered 155 as my target heart rate this time along with my age and weight.  I selected 30 minutes, however the workout started at 28 minutes.  The machine worked me very hard on very high resistances to get me that high heart rate.  Therefore in 28 minutes I only went 0.74 miles.  Each step was grueling and required a lot work for my legs and arms.  Below are the results of the machine vs my watch.

Avg HR (Cybex 750AT) = 144 bpm
K Burned (Cybex 750AT) = 309

Avg HR (watch) = 148 bpm
Peak HR (watch) = 161 bpm
K Burned = 434

As you can see the machine and my watch had a slight difference of opinion on my heart rate.  I didn't sync the watch and machine perfectly on the start and stop (I started the watch 10-15 seconds late, and stopped it 10 seconds late or so.  I observed a difference of 2-4 bpm between my watch and machine at various points.  The Precor 100i seemed to do a better job of reading my chest strap, although this wasn't terribly off and is close enough for all intents and purposes.  It was a damn tough 28 minutes on those high resistances.  As usual my watch was aggressive on the calories...oh well.

Ab Ripper X 11pm w/ modified warmup

So for some reason I can't seem to find time to do this workout until late at night.  At any rate since my heart rate is lower late night, I did my usual 3 minute warmup, but after stretches, right before I started the video, I ran in place again for another 30 seconds to get the heart rate back up over 100 for the start of the workout.  Sadly I don't think this made a tremendous difference.  More experimenting to come in the future to keep these workout entries fresh.

Avg HR = 110 bpm
Peak HR = 136 bpm
K Burned = 136

Gym Workout (weights)

I ended up on a Precor 100i and I forgot to bring a piece of paper to record the info, so I just let the machine read my chest strap today.  I figured I would share my weight workout with you. I did confirm today that the chest strap to my Timex watch does not work with the 576i, just the 100i.

Gym Workout (in order)

• 3 minute jog to the gym
• Check in, get towel, hang up sweatshirt, etc. (3 mins)
• 6-7 minutes of stretching at the "Stretch Center" machine
• 3 sets of dumbell benchpress/fly (45lbs)
• 3 sets of dumbell one-armed rows (45lbs)
• 3 sets of should presses w/ dumbells (30lbs)
• 3 sets Icarian Angled Leg Press (2x45lb plates each side)
• 3 sets Rope pull downs (80lbs)
• 3 sets seated calf raises (60lbs)
• 3 sets of Nautilus machine curls (80lbs)

Time = 55:56
Avg HR = 118 bpm
Peak HR = 151 bpm
K Burned = 555

Ab Ripper X - 10pm workout w/ warmup

The title pretty much captures this.  I did an Ab Ripper X workout at around 10pm and did my, what is becoming, traditional warmup routine.

Avg HR = 108
Peak HR = 138
K Burned = 133

I am now pretty convinced that I will never get my heart rate jacked up enough at night short of doing some serious cardio beforehand.  I will try to do an early morning Ab Ripper X workout at some point to see.  I just can't seem to get that motivated, lol.

Perfect Pushup Original Workout & Ab Ripper X

I started out the evening doing the original Perfect Pushup workout that comes with the device.  It is regular, wide and then close pushups.  I have a max rating of 20, so in each of my two minute drills I do 14 reps, 10, reps, and then 6 reps within the 2 minutes.  So I did a grand total of 90 "perfect" pushups.  I spread the three 2 minute drills across 1 hour of time.  It would be next to impossible to do them right after each other without any sort of break as they are wayyyyy harder than a regular pushup...you'll know what I mean when you get to that third set in your 2 minute drill.  The diagram shows you how to set up the device for each type of pushup and which way to rotate.  There are even pictures depicting each phase in the complete movement.  I am proud to say I completed all three within the 2 minutes. 

Thirty minutes after finishing, I did an Ab Ripper X workout.  I did not do my warmup as I figured the Perfect Pushup routine was warmup enough.  Again I did these late night so my heart rate wasn't as high.

Here are the results in the exact order I did the routines.  You'll see that my heart rate goes up after the first routine as that sort of served as my warmup to get the blood flowing. The wide and close were almost identical.

Perfect Pushup - Regular
Time = 1:55
Avg HR = 109 bpm
Peak HR = 121 bpm
K Burned = 15

Perfect Pushup - Wide
Time = 1:56
Avg HR = 119 bpm
Peak HR = 136 bpm
K Burned = 19

Perfect Pushup - Close
Time = 1:56
Avg HR = 118 bpm
Peak HR = 132 bpm
K Burned = 19

Ab Ripper X
Time = 16:19
Avg HR = 109 bpm
Peak HR = 132 bpm
K Burned = 135

Ab Ripper X - 11pm workout

So there must be something to this body getting ready for sleep.  They say as the day goes on (sunlight dissipates), your melatonin levels rise and that gets you ready for sleep.  It seems every time I do a late night workout I just cannot get my heart rate up to the same levels as earlier in the day. I did my warmup and even that couldn't really get my heart rate to stay at a higher level.

Avg HR = 105 bpm
Peak HR = 126 bpm
K Burned = 123

You'll notice that my average heart rate is about 10 beats per minute lower than it normally is during this workout.  I will also add that my legs were really sore still from the two gym workouts I did this weekend.  I did not complete all 50 mason twists, did around 42, although I did do most of the rest of the workout, to about the same level as I did my last.  I did try leg in and one grab for the leg climbs today which burned infinitely more than when I normally do it.  Since that is the routine before the mason twists, that may have impact those results as well.

Star Trac Spinning - eSpinner

The eSpinner is a spin bike that comes with preloaded workout videos, or you can watch tv or listen to you ipod.  It's basically like taking a spinning class by yourself.  They filed a bunch of 3-5 minute clips and depending on the parameters you input in the beginning they string together several of the videos to fit the desired time and type of workout.  For today's workout, I selected interval training, 25-30 minutes, and level 4 out of 5 in difficulty.  I also input that I am male, aged 29 and 166 lbs.  They did not let me move my max heart rate above 191 (they clearly used the guidelines of 220-age). 

Sadly, my chest strap was not recognized by this machine.  It says it is supposed to work with a chest strap, but I guess only certain ones are compatible.  I will have to research this more.  It gives you a cadence (rpm) range you should be in for each part of the workout and shows where you heart rate should fall in.  Since I had my watch going, I used my watch to guide me.  I figured that heart rate is better than speed for goals, although I did try to make both work to the best of my ability.  At times my heart rate was too high to keep going at the speeds the machine was recommending, and so I either had to slow down or cut down the resistance.  Obviously resistance levels on any spinner are decided by the user, but the cadence and heart rate guidelines will keep you honest.

The total routine the machine selected for me was 26:21.  I started my watch and noticed that during the first 3 minutes or so (the warmup video), the machine wasn't counting calories.  I therefore turned my watch off and restarted it when the actual workout started and the machine did start counting calories.

Avg HR =143 bpm
Peak HR = 168 bpm
K Burned (watch) = 332
K Burned (machine) = 273
Time (of counting calories) = 22:55
Distance = 7.7 miles
Avg Cadence = 66

By now, I am not surprised my watch came in high on calories burned.  However, at times when my heart rate was in the 160's I slowed down below the recommended cadence, and the machine's calories counter barely budged.  Had it read my chest strap it would have known I was still working hard, but since it couldn't it probably assumed I was going slow and my heart rate was too low.

Precor 576i

Today I did 35 minutes of weight workouts (arms, chest, back and calves), and then hopped on a Precor 576i elliptical.  This is the elliptical that has the moving arms, stationary heart rate sensors for your hands, and a vertical ramp and moves up and down during certain workouts.  I selected the weight loss workout, which is 28 minutes long and it moves between two heights throughout the workout and has default resistance settings.  I left the height setting alone throughout the workout.  I did, however, change the resistance myself to keep me around a 150 average.  Unfortunately, this machine did not read my chest strap, and so I looked at my watch and changed the resistance accordingly. As you'll see, I did a pretty good job keeping myself at the 150 average.  This resulted in me using a resistance of 12 for most of the workout.  Finally, throughout the workout, I tested the hand heart rate monitors vs. my chest strap/watch monitor and at no point was there ever more than a 1-3 bpm difference.  The hand rate monitors are pretty accurate on the 576i.  Since I wanted to have my arms moving I went with my chest strap for a constant heart rate throughout the workout.

Avg HR = 152 bpm
Peak HR = 166 bpm
K Burned (watch) = 449
K burned (576i) = 315

Of course this machine did not have a constant heart rate, but the difference is consistent with my watch being way too aggressive in calories burned.  I am not sure if the chest strap is incompatible with all 576i's or if this one just wasn't working or had a dead battery for its sensor.  It's odd it would work with the 100i but not the 576i.  If I get a chance I will try another.

Ab Ripper X - 6pm workout w/ warmup

I did my what is becoming now, normal warmup routine before the ab ripper workout.  I tried doing the workout at a different time of day again (yesterday) to see the effect on my heart rate.  I will say this is the first ab ripper in which I felt like i completed almost 90% of it.  I did all 50 mason twists at the end (and the collapsed), and I did 20/25 scissors which is a new record for me.  I got through most of the cycling and completed crunchy frog.  On the "heels to the heavens," I left out just a few.  Otherwise I completed everything else.  For the leg climbs, I bring my other foot all the way in to make it harder now.  The increased physical activity that I am now able to complete may also have increased the results below.

Avg HR =116 bpm
Peak HR = 148 bpm
K Burned = 158

Yoga X

I managed to get another Yoga X workout in.  During the first 50 minutes (ballistic yoga), I think I sweat more than I ever have doing this before.  I had to pause to open my window more, and then pause again later to get some extra water.  I can keep up with the crew until we get to the Warrior 3 and half moon poses where you balance on one foot.  I suck at the balancing and constantly have to reset on the balance poses.  I am quite good at the stretches.  As for bridge/wheel, I stay in bridge the whole time, wheel feels too weird on my neck and i get nervous with neck strain.  I attempt crane and put a pillow down (you'll need it).  And yes, I do the ridiculous "ohms" at the end.  I figure I've done 91 minutes of stuff I would never do, why not finish the deed.

Avg HR = 110 bpm
Peak HR = 146 bpm
K Burned = 829 bpm
Time:  1:37:57  (so basically I spent an extra five minutes with the breaks, so those probably drew my avg HR down and increased my calories a little...and remember my watch is aggressive on the K counter to begin with).

Ab Ripper X w/ Warmup @ 11pm

The title is pretty self explanatory and you know my warmup by now.  The only difference is I ran back and forth instead of in place.  I also stretched a little bit more after the warmup since my legs are still really sore from doing Plyo yesterday.

Avg HR = 114 bpm
Peak HR = 137 bpm
K Burned = 153

I will say that my heart rate didn't peak as high as it has in the past, but it also wasn't anywhere near the low.  Again, I did this late at night and it seems harder to get it to go as high the later in the day you do it.  But notice that my average stayed around the same despite the peak being lower.  That means I worked harder today and took less breaks.  I kept my heart rate up pretty constantly instead of allowing it to dip and then peak. 

Tonight was also the first night I made it through all 50 (he says 40, but there are 10 bonus) mason twists.  I am progressing.  Now if only I could make it through the bikes and scissors.

P90x - Plyometrics

Tonight I decided that I would go for the granddaddy of all the P90x workout...Plyo.  Why is plyo so tough...you are jumping for an hour.  Remember how I said jumping jacks increase your heart rate, now imagine various jumping exercises, including squat jumping jacks, 180 degree squat jumps, etc., and you get the picture.  The results below speak for themselves.

Avg HR = 140 bpm
Peak HR = 170 bpm
K Burned = 832
Time:  59 mins, 30 seconds

Let me just tell you, that you will feel completely wiped out after this.  Make sure to drink plenty of water during and after the workout.  After about 20 mins of letting the water get out of your stomach, it's time to take in some calories.  In the first hour after intense workouts like this, your metabolism increases.  Also, you just burned a ton of calories in a short amount of time and need to replenish yourself a bit. 

So how intense...this is one of the only workouts where even Tony looks like he is struggling and has to reach for his knees a few times.  I still think Core Synergistics is a tougher workout, and maybe even Yoga, from a physical perspective.  From a cardio perspective, plyo is king.  If you get dizzy or short of breath, take breaks.  I will say this workout does leave me the most gassed as I finished 2.5 hours ago, ate, drank, and I still feel exhausted.

Ab Ripper X - Nighttime After Dinner with 3 minute Warmup

As the title said I did my 3 minute warmup (jogging in place for a minute, 30 jumping jacks and leg stretches) and then did the routine.  Unlike Saturday, I did this one later in the evening.  As you will see below my heart rate was lower than Saturday.  Perhaps this is because my body is transitioning to sleep phase as it is later in the day and it is harder to get my heart rate up.  I am not sure.

Avg HR = 110 bpm
Peak HR = 135 bpm
K Burned = 139

At least my average heart rate hit 110 and I did not have another late evening poor workout like I did a few weeks back.  I can thank the warmup for this.

Precor 100i Elliptical After 45 Minute Weight Workout

Today I went back to New York Sports Club to do some weight training.  I did 45 minutes of lifting before taking 2 minutes to grab some water and then hop on an elliptical.  I selected the cardio/heart rate program.  I entered 30 minutes, my age (29), my weight (166lbs) and my desired target heart rate (150 bpm...I put in 155 and it said that was too high of a percentage against my peak heart rate as the machine determined it to be given my age).  Since I had the chest strap and this machine is compatible with it, I was able to use the moving arms without having to reach down for the sensors and get a constant heart rate throughout.  I also turned on my watch to get a comparison.

The workout starts with a 3 minute warmup, then goes into your desired time (30 minutes for me), and then finishes up with a 5 minute cool down, for a total of 38 minutes.  The resistance changes automatically to keep you around 150.  If you go too high it lowers, if you go too low, it increases.  I ranged from 1-14 throughout the workout.  As I got further into the workout and my heart was getting into a groove I needed higher and higher resistance to maintain the 150.  As you can see from the results of my avg HR below, the machine did an amazing job.  Kudos to the Precor 100i.

Precor 100i Results

Avg HR = 146 bpm (damn close to 150, and it does include my cool down and warmup periods)
Peak HR = 161 bpm (didn't let me get too far above)
K Burned = 452

It also stated I was in the zone of 105-150 the entire time fwiw

Watch Results

Avg HR = 146
Peak HR = 160 bpm (as you can see avg and peak about the same since they used the same chest strap...mine)
K Burned = 579 (again my watch was way too aggressive)

Ab Ripper X - midday workout with warmup

Normally, my P90x routines take place in the evening since it is during the week.  Today, I didn't have time ot get to the gym and did an ab ripper workout around 12:30pm.  I did my one minute jogging in place, 30 jumping jacks and leg stretches.  I'm not sure if doing it midday made a difference but my heart was definitely going much more than when at night, even with the warmups. 

Avg HR = 127 bpm
Peak HR = 157 bpm
K Burned = 192

Again I can't stress enough how much better the workout goes if you warmup and get your heart rate going first.  You'll be more likely to burn some fat and extra calories in my opinion.

Ab Ripper X w/ Warmup

I repeated doing my 1 minute jogging in place, 30 jumping jacks and then 1 -2 mins of stretching my leg muscles before starting the workout video and my monitor.  Again I noticed the performance improvements.  My heart was beating faster and I feel like I had a better workout.  You be the judge.

Avg HR = 117 bpm (higher than usual)
Peak HR =151 bpm (during the Mason Twist at the end as usual)
K Burned = 162 (higher than usual)

Again keep in mind my watch's calorie counter is a bit aggressive, and so it is safe to shave a few off, maybe as much as 20 from what it says given the results from last Sunday at the gym when compared to the Precor machine.  Since I am using the same watch throughout it does show you if I improved in each workout in calories burned.  Also I do believe the heart rate is correct as I have hand checked it myself a few times and have come up with the same or almost exactly the same bpm.  Consumer Reports did say this watch's heart rate monitor is quite accurate.

Yoga X

I actually did this routine last night.  I apologize for how long it took to do another one.  At 92 minutes it is hard to find room in your schedule for it sometimes.  Last night I must have really brought it because my heart rate really spike during the ballistic yoga (warrior poses, vinyasas, sun salutations, etc.).  For the life of me I can't do the warrior 3 and the half moon stretches that go with it.  No don't get me wrong, I do not quit.  I just constantly reset.  I do the same with some of the balance poses, but I complete everything to the best of my abilities as that is the only way to "bring it."  I must also say that the "yoga belly 7" near the end are as difficult as the ab ripper x routine at times. 

Time = 92 minutes
Avg HR = 113 bpm  (97 on Feb. 10)
Peak HR = 154 (126 on Feb. 10)
K Burned = 837 (562 my first time on Feb. 10)


Well I clearly worked and pushed myself a lot harder this time around as you can see how much harder my heart worked.  I spent most of the first 50 minutes during the ballistic yoga in the upper 130's and up.  Like I said I made myself do everything, I even tried the crane poses and put a pillow down (which ended up being a very wise move!).  I will try to do Yoga X again next week to see if I can work that hard at yoga again and see which results are more accurate.

Ab Ripper X with 3 minute warm-up

As I mentioned last Thursday I think the fat burning of the ab ripper x routine can be magnified if you warm up a bit before doing the routine.  I did not even burn 100 calories and my avg hr was real low last Thursday when I went into the routine without any warm-up.

For today's routine I did a 3 minute warm-up to get my heart going a bit and to stretch out my ab muscles.  I jogged in place for one minute.  I did 30 jumping jacks.  Finally I did a downward dog into a vinyasa which finishes in upward dog to stretch out the legs and abs.  Then I first started my heart rate monitor and the ab ripper x video.  I opened at 108, far better than the 80 I opened with last week.


Avg HR =112 bpm
Peak HR = 148 bpm
K Burned = 143

(For comparison last Thursday going cold turkey into the routine i was 96, 126, 98)  I highly recommend doing 3-5 minutes of warm-ups if not doing this right after some other routine or within an hour of doing another routine.  Ballistic stretches and some jogging in place and/or jumping jacks do the trick for me.