Warm-Up Routine Before Exercise
Created by Cheli
A step-by-step guide to prepare the body for physical activity.
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Checklist Items (17)
General Cardio Warm-Up
Perform 5 minutes of light aerobic activity such as brisk walking, jogging in place, or cycling.
Low intensity
Walk or jog slowly for 2 minutes.
Moderate intensity
Increase pace to a level where you can still talk comfortably for 3 minutes.
Joint Mobility
Move major joints through their full range to increase lubrication.
Neck circles
Rotate neck slowly, 10 seconds clockwise then 10 seconds counterclockwise.
Shoulder rolls
Roll shoulders forward 10 times, then backward 10 times.
Wrist circles
Rotate wrists 10 times each direction.
Hip circles
Place hands on hips, make circles 10 times each direction.
Ankle circles
Lift one foot, rotate ankle 10 times each direction, then switch.
Dynamic Stretching
Perform movement-based stretches to activate muscles.
Leg swings front-back
Hold onto support, swing one leg forward and backward, 10 repetitions each leg.
Leg swings side-side
Swing leg across body and out to side, 10 repetitions each leg.
Arm circles
Extend arms out to sides, make small to large circles, 10 forward then 10 backward.
Torso twists
Feet shoulder-width, arms extended, rotate torso left and right, 10 repetitions each side.
Walking lunges with twist
Step forward into lunge, twist torso toward front leg, return, alternate legs for 10 steps.
Sport-Specific Activation
Mimic movements of your upcoming activity at low intensity.
High knees
Run in place, lifting knees to hip height, 20 seconds.
Butt kicks
Run in place, kicking heels toward glutes, 20 seconds.
Skipping
Skip forward, emphasizing ankle lift, 20 seconds.
Side shuffles
Shuffle sideways, staying on balls of feet, 20 seconds each direction.
Breathing & Focus
Take 5 deep breaths, inhaling through nose and exhaling through mouth, while visualizing the upcoming workout.