A Dynamic Warm-Up You Can Perform Anywhere

Two main obstacles often prevent people from warming up properly before strength training. First, there's the mindset that time spent in the weight room not lifting weights is a waste. Second, a gym can be cramped and crowded, making it difficult, if not impossible, to perform a proper dynamic warm-up routine. If you're a competitive athlete looking to make strength gains, you must overcome these obstacles to ensure a warm-up before every workout—no exceptions. (Read more about the importance of warm-ups here.)

A dynamic warm-up can take as little as five minutes, and the benefits are well worth the extra time. You prepare your body for exercise by increasing your heart rate, which pumps blood to your muscles. The muscles are also slightly worked, activating their fibers so you can apply full strength during training. Not only will you get the most out of your strength routine, but you will also reduce the risk of injury by avoiding working tight and unprepared muscles.

You may desire to perform a warm-up but are hampered by your gym's physical limitations. How are you supposed to warm up if you have less than 10 yards to move in? Actually, you have several options—exercises that you can perform anywhere, such as the following:

  • Jumping Jacks — 2x20 seconds
  • Toe Touches and Knee Hugs — 2x8 each leg
  • Stationary High-Knees and Buttkicks — 2x15 seconds, each exercise
  • Slowly jog on a treadmill for 30 seconds, then increase speed and emphasize long strides — 2x15 seconds
  • Lateral Shuffle on treadmill — 2x15 seconds each side
  • Stationary Lunge With Twist and Lateral Lunge — 2x6 each leg, each exercise
  • Push-Ups — 2x15

* Rest for 15 to 30 seconds between sets


Andy Haley Andy Haley - Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami University...
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