The Warm-Up

How to complete The Warm-Up

A dynamic warm-up raises your core temperature and primes the exact muscles and joints you're about to load, so they move through full range under control instead of getting torn cold. Five minutes of this beforehand measurably lowers strain and pull injuries.

1. Start with 1-2 minutes of light cardio (brisk walk, easy jog, or jumping jacks) until you feel slightly warm.
2. Do movement-based stretches, not held ones: leg swings, arm circles, hip openers, torso twists.
3. Add a few bodyweight reps that mimic your activity: air squats before lifting, high knees before running.
4. Ramp intensity gradually so the last reps of the warm-up approach your working pace.

Tips

• Skip long static holds before exercise; they can temporarily reduce power, so save them for after.
• Warm up the muscles you're actually using that day, not a generic routine.
• In cold weather, give yourself a couple extra minutes to get loose.

What counts as done

You completed roughly 5 minutes of dynamic movement and broke a light sweat before starting your workout.