Preparation
Warm Up
Prepare your body before every workout to improve performance, move better and reduce the risk of injury.
01
Why Warm Up?
Before every workout, your body needs time to prepare for exercise.
A proper warm up increases blood flow, raises your heart rate gradually, improves joint mobility and activates the muscles you'll use during training.
Warming up can help improve performance, reduce stiffness and lower the risk of common gym injuries.
Spending just 5 to 10 minutes warming up can make every workout safer and more effective.
02
5 Minute Full Body Warm Up
Perform 1 round.
| Exercise | Reps / Time |
|---|---|
| March or Jog in Place | 60 sec |
| Neck Rotations | 10 each direction |
| Shoulder Rolls | 15 forward + 15 backward |
| Arm Circles | 15 forward + 15 backward |
| Torso Rotations | 15 each side |
| Hip Circles | 10 each direction |
| Leg Swings (Front & Back) | 10 each leg |
| Bodyweight Squats | 10 |
| Walking Lunges | 8 each leg |
| Light Jumping Jacks | 30 sec |
03
10 Minute Full Body Warm Up
Perform 2 rounds.
| Exercise | Reps / Time |
|---|---|
| Brisk Walk or Light Cycling | 2 min |
| Neck Rotations | 10 each direction |
| Shoulder Rolls | 15 each direction |
| Arm Circles | 15 each direction |
| Band Pull Aparts | 15 |
| Cat Cow Stretch | 10 |
| Hip Circles | 10 each direction |
| Leg Swings Front & Side | 10 each leg |
| World's Greatest Stretch | 5 each side |
| Bodyweight Squats | 15 |
| Walking Lunges | 10 each leg |
| Push Ups (Incline if needed) | 10 |
| Glute Bridges | 15 |
04
Upper Body Warm Up
ChestBackShouldersPushPull
| Exercise | Reps |
|---|---|
| Neck Rotations | 10 each direction |
| Shoulder Rolls | 15 |
| Arm Circles | 15 each direction |
| Band Pull Aparts | 15 |
| Shoulder Dislocations (Band/PVC) | 10 |
| Scapular Push Ups | 10 |
| Wall Slides | 10 |
| Light Warm Up Sets | 2 sets before first exercise |
05
Lower Body Warm Up
LegsSquatsDeadlifts
| Exercise | Reps |
|---|---|
| Hip Circles | 10 each direction |
| Leg Swings Front & Back | 10 each leg |
| Leg Swings Side to Side | 10 each leg |
| Walking Lunges | 10 each leg |
| Bodyweight Squats | 15 |
| Glute Bridges | 15 |
| Calf Raises | 20 |
| Ankle Circles | 10 each direction |
| Light Warm Up Sets | 2 sets before first exercise |
06
Quick Tips
07