Dynamic Warmups

Warming up helps increase blood flow to your muscles and increases the synovial fluid in your joints, helping to prevent injuries during your workout.  Whether you are doing endurance or strength training or sports, you should always start with a warm up!  I recommend a dynamic warmup using all of your major muscle groups.


  • 400 m jog
  • 2 x 50 m walking lunges
  • 2 x 50 m walking lunges with torso twist to opposite side
  • 2 x 50 m high knees
  • 2 x 50 m butt kicks
  • 2 x 50 m “Frankensteins”
  • 10 pushups
  • 10 crunches
  • 20 shoulder circles in each direction
  • 2 x 50 m sprints to 75% speed
  • 2 x 100 m sprints to 75% speed


  • 5 min jogging, rowing,  spinning, or skipping
  • 20 x alternating front body weight lunges
  • 20 x pushups
  • 20 x decline crunches
  • 20 x 1 arm DB swing with very light weight
  • 20 x shoulder circles each way

For the gym, I also recommend performing a warm-up set for heavy lifting.  For example, if you are planning to do 5 sets of 4 reps of squats, do an initial set of 12-15 reps at a light weight to start. Rest for 60-90 seconds, then start your heavy lifting.  This will help increase activation of the right muscle fibers, reinforce proper technique, and greatly reduce the chance of injury.

~Live Inspired~!