The Five-Minute Dynamic Warm-Up Routine

Here's a dynamic warm-up routine that doesn't require any equipment, it will prep your entire body for
movement, and it can be completed in just five minutes. This basic routine can be used as an effective
warm-up for many different activities, from interval training sprints to a full body strength training
workout.

Complete 10 reps of each exercise below for 1-2 rounds, and check out the video at the top for tips and
demonstrations of each move.

1) Lunge with a Twist

As the name implies, this is a combination of two different moves: a forward lunge and a horizontal
twist. The forward lunge helps stretch the hip flexors and activates the legs, glutes, and hips, while the
twist stretches out the upper and middle back and activates core rotation. As you do the lunge, step
forward, then drop your hips. You shouldn't try to lunge too far forward so your front knee extends far
beyond your toes. After you have lunged, slowly twist toward the side you are lunging for a more
intense hip flexor stretch.

2) Knee to Chest

This exercise mimics the top of a running stride as you bring your knee toward your chest before striking
the foot toward the ground. You can alternate each leg while stationary or do it while walking forward.
Focus on bringing the knee cap into the chest by hugging your shin while stepping onto your toes with
your opposite foot, which will give you more leverage.

3) High Kicks

High kicks help warm-up the hamstrings and improve range of motion. You can do them while
alternating as you walk, or how I prefer, stationary while focusing on one side at a time. If starting with
your right leg, extend your left arm straight out. Kick your leg up while keeping your leg and hand
straight so that your toes hit your palm. Try to progressively kick higher, but complete this exercise while
staying under control.

4) Hip Stretch With A Twist

This is an exceptional stretch, especially for working professionals who sit a lot during the day. It helps
open up the hips and groin while stretching the core, upper, and middle back. Start in the push up
position and bring your right foot up to your right hand while keeping your hips down and lower back
flat. Take your left hand, twist to your left while extending your arm and reaching toward the sky. Come
back to the starting pushup position and repeat on the other side. A possible substitution for this
exercise would be a side lunge to help work on your lateral movement.
5) T-Push-Ups

A T-Push Up is a great exercise to help warm-up your upper body, especially the shoulders, while also
activating your entire core. Start out in the push-up position, and then lower yourself down towards the
ground. As you push back up, extend your right arm toward the sky while keeping your left arm stable
and your hips from moving down, or up. Bring your arm back to the starting position, do another push
up, and then repeat with the left arm.

6) Jump Squats (Advanced)

Jump squats are a great plyometric exercise for warming up the lower body. Because the exercise is fast,
it requires a greater degree of force production and power than the other exercises on this list, so it's a
more advanced warm-up exercise. Stand up with your feet about shoulder width apart while holding
your hands behind your head, or on your hips. Squat down until the hips are about parallel with the
ground, then forcibly jump off the ground. Land softly and repeat the jump.

7) Jump Lunges (Advanced)

Jump lunges are another great plyometric exercise for warming up the lower body. This exercise also
requires balance to help activate your stabilizer muscles in your legs and hips. With your hands at your
sides or behind your head, start with one foot extended forward and one behind. Drop your hips
downward and forcibly jump into the air. While you are in the air, switch your legs so that your forward
leg is now behind you and your back leg is now in front of you.

Making It Easier

To make this dynamic warm-up easier, you can do some of the exercises assisted while holding on to a
sturdy and stable pole or object. For example, you can do an assisted squat, or assisted reverse lunge,
which makes both exercises much easier and more manageable. With the hip stretch, you can choose
not to open up your shoulders, and with the T-push up, you don't have to do the push up.

OR

Instructions

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.

The dynamic warmup

1. Child's pose breathing

Duration: 6 breaths

Greg says: Bring your knees and feet together while kneeling. Sit your butt back onto your heels,
outstretching your arms in front of you so your stomach is resting on your thighs. Take a full breath in
through your nose and breathe out all the 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's moving.

4. Half-kneeling adductor dip

Duration: 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. 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.

7. Back-to-wall shoulder flexion

Duration: 8 raises

Greg says: Stand with your feet about a foot away from the wall, facing away. 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 overhead, 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 is straight but both feet stay on the
ground. Place your hands 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.