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! ✨

Quick Warm-Up Exercises for Every Workout!