Dynamic warm-ups like arm circles and lunges prime your body for strength, cardio, or running, ensuring safer, stronger sessions!
Dynamic Warm-Up Routine
Full-Body Flow (5-7 Minutes)
Do each for 30-60 seconds: Arm Circles, Leg Swings, Torso Twists, Walking Lunges with Twist, Cat-Cow Stretch, and 1-2 min Jumping Jacks/High Knees. Feel limber, not tired!
Targeted Prep (2-3 Minutes)
Leg Day: Bodyweight Squats, Glute Bridges. Upper Body: Band Pull-Aparts, Push-Ups. Cardio: Butt Kicks, Quad Stretches. Mimic your workout for max results!
Warm-Up Benefits
| Exercise Type | Muscle Group | Benefit | Savings |
|---|---|---|---|
| Arm Circles | Shoulders, Upper Back | Loosens joints | Injury Prevention |
| Leg Swings | Hips, Hamstrings | Increases mobility | Better Range of Motion |
| Walking Lunges | Legs, Core | Activates full body | Enhanced Performance |
| Cat-Cow Stretch | Spine, Core | Improves flexibility | Reduced Back Pain |
Your Warm-Up Plan
Do 5-7 min full-body flow, add 2-3 min targeted moves. Focus on control, not speed. Use no or minimal equipment for budget-friendly prep.
First Steps to Prep
- Start with Dynamic Flow
- Add Targeted Moves
- Keep It Short (5-10 Min)
- Stay Consistent
Share your favorite warm-up below and crush your workouts! ✨