Intermediate · 4 min
Gym Warm-Up
A full-body movement sequence before your exercise-specific warm-up sets.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0130s
Arm circles
Standing · Focus: shoulders, arms.
- 02
30sArm swings
Standing · Focus: chest, shoulders.
- 03
30sTrunk twist
Standing · Focus: core, sides, back.
- 04
60sLateral lunge
Standing · Focus: thighs, hips, glutes.
- 05
30sAir squats
Standing · Focus: thighs, glutes, core.
- 06
60sLeg swings
Standing · Focus: hips, thighs.
Step by step
How to do the routine.
Step 1 · 30 seconds
Arm circles
- Stand tall with your arms out at shoulder height.
- Make small forward circles with both arms.
- Gradually widen the circles as comfortable, then reverse direction.
Keep your shoulders relaxed and avoid swinging forcefully.
For less intensity, use smaller circles and keep your arms lower.
Step 2 · 30 seconds
Arm swings
- Stand with your feet shoulder-width apart and knees soft.
- Open your arms to the sides, then swing them gently across your chest.
- Repeat, alternating which arm crosses on top.
Keep the motion smooth and within a comfortable range.
For less intensity, keep your arms lower and use a smaller swing.
Step 3 · 30 seconds
Trunk twist
- Stand with your feet shoulder-width apart and knees soft.
- Extend your arms to the sides.
- Turn your torso gently from side to side.
Keep your movement controlled and avoid jerking at the end of each turn.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Step 4 · 60 seconds
Lateral lunge
- Stand with your feet wide apart.
- Shift your hips back and bend one knee, keeping the other leg long.
- Push through the bent leg to return to center.
- Repeat on the other side.
Keep your feet grounded and move at a controlled pace.
For less intensity, make the step smaller and use a stable support for balance.
Step 5 · 30 seconds
Air squats
- Stand with your feet shoulder-width apart and toes slightly out.
- Push your hips back and bend your knees into a comfortable squat.
- Press through your feet to stand and repeat.
Keep your chest lifted and your knees tracking with your feet.
For less intensity, use a shallower squat and hold a stable support.
Step 6 · 60 seconds
Leg swings
- Stand beside a wall or sturdy chair and hold it for balance.
- Swing one leg gently forward and backward.
- Keep the motion controlled, then change legs.
Keep your torso steady and start with small swings.
For less intensity, hold a wall or chair and use a small leg swing.
Keep moving
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