Warming up before a gym session is essential to prime the body for the work ahead. It activates the central nervous system, increases blood flow, increases range of motion, elevates body temperature, and improves body awareness.

Try this beginner 5 exercise warm up before your next session!

World’s Greatest Stretch

Execution: start from a tall plank on the hands. Lunge right foot to outside of right arm. Reach and twist right arm up towards the ceiling. Return to plank and repeat other side. Repeat 4x.
Progression: start standing, walk out to a plank, and add a push-up. Drop elbow to the floor in lunge position before reach.
Regression: drop back knee to floor in lunge position.

90/90

Execution: start in a seated position with right leg bent in front of you at 90° and back leg bent behind you at 90°. Stay tall in the torso and rotate through the hips to switch sides. Repeat 10x.

Progression: add a shin box—come up onto the shins by extending the hips before switching sides.
Regression: place hands behind you as you transition side to side.

Plank Shoulder Taps

Execution: start in a tall plank on the hands. Minimize shifting in the hips as you touch hand to opposite shoulder. Repeat 16x.

Progression: add a push-up after completing a tap to the right and left.
Regression: full plank hold, no taps.

Reverse lunge w/reach

Execution: start standing tall. Step the right foot behind bending both knees into a lunge while reaching the right arm up and over. Repeat 10x.

Progression: add a knee drive at the top to challenge balance.
Regression: static stretch from half kneeling position with a reach.

Pogo Jumps

Execution: start standing tall and push off the ground to jump vertically. Knees should be slightly bent. Aim for quick and fast off the balls of the feet. Repeat 1 min.

Progression: add lateral movement.
Regression: calf raises.

Quick Bodyweight Warmup

Latin-inspired steak & Chimichurri