Perform light, rhythmic full-body activity to raise heart rate and increase blood flow through major muscle groups. Use progressive movements to prepare joints and breathing for work ahead.
How to do the Warm Up#
- Begin with 3–5 minutes of easy aerobic motion (marching in place, light jogging, or cycling) to warm up the cardiovascular system.
- Move joints through controlled ranges (arm swings, hip circles, ankle rotations) to increase mobility.
- Rehearse the main movement patterns of your workout at low intensity and full range of motion.
- Increase the pace gradually over 1–2 minutes until you feel mildly breathless but still in control.
- Settle into steady, deep breathing and a neutral posture before starting your main sets.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Calves (Gastrocnemius & Soleus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Hip flexors (Iliopsoas (Hip Flexors)), Abs (Rectus Abdominis)
Common mistakes#
- Starting the warm-up at high intensity instead of easing in.
- Doing only static stretches and skipping dynamic movement.
- Neglecting to rehearse the specific movements you'll perform in the workout.
