You are here

The Best Dynamic Warmup for Any Workout

Get the most out of any workout by doing this full-body warmup routine.

dynamic warmup is a series of movements designed to increase body temperature, activate the nervous system, increase range of motion, and correct limitations. Gregory Robins, C.S.C.S., a trainer to several professional baseball players at Cressey Performance in Hudson, MA, always starts his clients with a full-body warmup—whether they're doing lower- or upper-body training. "To gain range of motion at your joints and fire up the muscles that you're going to use for that day’s workout, you need to do mobility and activation drills," says Robins. "The dynamic warmup is going to increase your performance if you do it correctly," he adds. So get your muscles loose and ready for lifting with this major-league warmup that you can do just about anywhere.

25 Ways to Get Stronger Now >>>


Robins suggests doing the dynamic warmup every day, even on days you're not strength training. Start with the first movement and go straight through all 10 without resting between movements. 

Waiting Too Long After Your Warmup Hurts Performance >>>


1. Child's Pose Breathing
Duration: 6 breaths
Greg says: Bring your knees and feet together while kneeling. Sit your butt back onto heels, outstretching your arms in front of you so that your stomach is resting on your thighs. Take a full breath in through your nose and breathe out all air until you can't breathe out anymore. That's one breath. 

2. Glute Bridge
Duration: 8 reps
Greg says: Lie on your back with your knees bent and your feet flat. Push through your heels, squeeze your butt and raise hips up. Keep your feet on the ground.

3. Upper Back Rotation
Duration: 8 reps each side
Greg says: Start on all fours. Place one hand behind your head, bring your elbow on that arm down, and rotate in toward the other elbow. Then rotate that elbow up toward the ceiling while turning your head, keeping your lower back and belly button in place. Your eyes should follow the elbow that is moving.

The Girly Workout That Gets Legit Results >>>

4. Half-kneeling Adductor Dip
8 reps each side
Greg says: Get on your right knee, and place your left foot about two feet away from your right knee with the left foot pointed toward the left. Dip your body laterally toward the middle so you get a stretch on the inner thigh.  

5. Wall Hip Flexor Mobilization
Duration: 8 reps each side
Greg says: Get on one knee with your front leg at a 90-degree angle. Reach back with your hand that is on the side where your knee is down and pull your heel in toward your butt. Then you're going to place your hand on the wall where the knee is up. Then pulse in and out on each side. 

6. Rocking Ankle Mobilization 
Duration: 8 reps each side
Greg says: Get into a pushup position, then pick one foot up and place it on the heel of the opposite foot. Walk your hands back so your butt is slightly raised. Then rock your heels down to the ground and bring them back up. Walk your hands far enough back that you can get your heels to touch the ground.

Best Health Breakthroughs for December 2013 >>>

7. Back-to-Wall Shoulder Flexion
Duration: 8 raises
Greg says: Stand with your feet about a foot away from the wall, with your heels closest to the wall. Place your back against the wall. Push with your abs to keep your lower back against the wall. Lift your arms up overhead and try to touch your thumbs to the wall behind you without any part of your body coming off the wall.

8. Walking Lunge with Overhead Reach
Duration: 5 reps each leg
Greg says: Do walking lunges and every time your knee comes down, reach your hands over your head. When your hands go over your head, make sure your back doesn’t arch. Keep your back straight.

9. Alternating Side Lunge
Duration: 5 reps each leg
Greg says: Take a wide step out. One leg is bent and the other one is straight but both feet stay on the ground. Place your hand out in front of you as your butt goes back.

10. Inchworm 
Duration: 8 reps
Greg says: Start in a pushup position. Do a pushup, then keep your hands in a fixed position. Take tiny steps with your feet, keeping your legs locked out. Once you can’t take any more steps, walk your hands back out. That's one rep. 

25 Ways to Get Yourself Bigger >>>


Want more Men's Fitness?

Sign Up for our newsletters now.