Must-know workout tips from Ochosystem founder and Nike trainer Joe Holder

Brittany Vanbibber

Joe Holder is a name in the fitness world you need to know.

Holder's interest in fitness began when he was young, stemming from his parents' influence and his involvement in sports. He says, "I know it sounds cliche but without sports I wouldn't be the man I am today. We always saw fitness as a way to not just increase our physical aptitude but our cognitive aptitude too."

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Holder has built up a system called the Ochosystem, which takes a holistic approach to health and wellness that involves eating right and training well.

We had the chance to chat with Holder about some of his fitness tips -- you can see his full session in the video above!

Here are some main takeaways from his chat:

  • Don't just go right into your cardio, start with a workout to get your body heated up and muscles loosened -- try a jump rope

  • Foam rollers can be used to get blood flowing and get knots out of your muscles

  • Some good warm-ups moves: knee-ups, quad pulls, hamstring scoops, and more

  • Check out the video above for the full workout!

RELATED: Total Body at-Home Workout for Weight Loss

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