I am proud to announce the launch of my first app! The “Vitruvian Qi” dynamic warm up app is available now on the App Store and is FREE to download!
You will get my Vitruvian Qi Dynamic Warm Up for FREE! This warm up sequence comprises 18 movements and takes 10-15 minutes to perform. You can also download a challenging full bodyweight workout!
What is a Dynamic Warm Up?
A dynamic warm up is a series of movements designed to raise your body temperature, get your blood flowing, activate the nervous system, and increase your range of motion. It is best performed before commencing physical activity or sports.
An effective warm up should rehearse the movements that you are about to perform in the gym or on the sports field. Intensity gradually increases to about 60% of your heart rate. A dynamic warm up, performed properly, should create a small sweat on the brow.
A warm up also starts to prepare the mind for the task at hand and initiates the process of “getting into the Zone”.
Introducing the Vitruvian Qi Dynamic Warm Up!
The Vitruvian Qi is a dynamic warm up that takes about 10-15 minutes to perform. It requires no equipment so you can perform this warm up anywhere.
The Vitruvian Qi warm up sequence consists of 18 movements. I have developed and refined this routine over many years to arrive at an optimal sequence of movements to prepare both your body and your mind for physical activity. It is performed standing up and flows from head-to-toe, bringing blood and energy to joints and muscles.
Through this routine, I look to mobilise fascia, meridian lines and chakras by combining the latest understanding of human movement patterns with traditional yoga and qi gong.
Download the app for FREE from the App Store!
What does “Vitruvian Qi” mean?
The Vitruvian Man is a drawing by Leonardo da Vinci, dating to around 1490. The drawing and text are sometimes called the Canon of Proportions, or the Proportions of Man.
The drawing is based on the correlations of ideal human proportions with geometry described by the ancient Roman architect, Vitruvius.
Qi (or sometimes, Chi or Ki) in traditional Chinese culture is frequently translated as “natural energy”, “life force” or “energy flow”.
Similar concepts are found in many cultures, such as pneuma in ancient Greece, prana in Hindu, mana in Hawaiian culture, and vital energy in Western philosophy.
The name “Vitruvian Qi” reflects these ideals and concepts.
The Vitruvian Qi App
The App is free to download and the entire Vitruvian Qi dynamic warm up routine is free to use! The app is designed to be easy-to-use and navigate with a clean and intuitive user interface.
Exercises and movements are performed by me, demonstrating correct form and technique.
Each movement is presented in high quality photo sequences and full video streaming, and is explained clearly and concisely so you can perform it safely and effectively.
The Offline Mode allows you to follow the sequences even when you are not connected to the internet, using our high quality photos and text descriptions.
In addition, the App includes a full bodyweight workout that flows on from the dynamic warm up sequence. This workout includes bodyweight resistance exercises, fundamental crawl patterns and key balance poses.
Full Vitruvian Qi Workout
The full workout takes about 30 minutes to perform. No equipment is required for this challenging workout, you just need standing space and some room and a surface to crawl on!
The full workout consists of a total of 32 exercises and movements, including the dynamic warm up sequence. It builds on the movement and mobility patterns established in the dynamic warm up. The workout is based on animal and infant developmental movement patterns, whole body compound exercises, and balance poses.
Taken in its entirety, the movements performed in the full workout help to tone your muscles, strengthen your core, and aid your coordination. It is an ideal bodyweight workout that you can perform anywhere!
Please download my Vitruvian Qi app and let me know what you think! I will be rolling out more exciting apps in the weeks to come!