Dynamic Warm-Up Routine Ideas

Share This Post!

Share on facebook
Share on twitter

Do you want a safe and effective way to get prepared for your workout?

Watch this video and I’ll take you through a dynamic workout routine to help you prevent injured.

This is Ivana helping you get fit, healthy and strong.

I’m an online fitness coach and a certified strength and conditioning specialist.

I want to make sure that you’re properly warmed up for your weight training session.

Now the best thing to do is to start off with a five to 15 minute dynamic warm up routine, so that means that you warm up your body gradually trying to get as light sweat going on and feeling loose and mobile in every direction. Research shows that doing static stretching before a workout can actually increase your risk of injury, so you don’t want to be stretching any cold muscles and before you do a workout where you’re going to be lifting relatively heavy weights, it’s a good idea to warm everything up.

10 Dynamic Warm-Up Exercises

Today, I’m going to take you through 10 dynamic warm-up exercises that you’re going to do as part of your dynamic warmup. They’ll give you a full body warmup to prepare you for your weight training session.

Stick around until the end because I’ll show you an arms only warm up that you can do if you’re just training the upper body.

Let’s head to the gym to get started. We’re going to start with the knees up so you’re just kind of walking from side to side. Lifting the knees up, gentle. This is a good one for a lot of people that start with, it’s fairly easy.

Just gets you loosened up. Then you’re going to try to lift the knee up towards your chest. Just take a second, pull it up gently towards the chest and keep working into a knee tuck. You want to continue with these, so try not to stop, just rotate and then go back.

Hip Rotations Out

The next one is going to be hip rotations out, so you start from the inside and kind of roll the hips inside to out. Again, we’re trying to work continuously, get a good range. On this and now you’re going to try to do the opposite direction. So rolling.

Hip Rotations In

This is the hip rotations in and you’re going to try, this one is a little bit trickier, but focus on rotating the ball and socket joint that is the hip. Then you’re gonna do the foot touch inward and just whatever your range of motion is, touch the foot in. You’ll feel a little bit of a pull in the glute.

Hip Rotations In With Optional Pull

If this one is okay for you, you can do the optional hold. So you’re trying to hold your balance just for a second and do a little bit of a pull. Get an additional stretch of the glutes there.

So for some people, this works. I really like it, but not everyone can hold their balance that way and it not everyone has the hip flexibility to do this either. So if you’re okay with the previous one, just stick to that and just keep walking back and forth with that.


Now are you going to move into the Frankenstein. And the Frankenstein movement is try not to bring the arms too high in front of you because it means that you’ll tend to throw the legs up a little bit too high. Most people don’t have the hamstring flexibility to get a lot of movement there, so be very careful, very gentle, especially at the beginning of your warmup.

Quad Stretch & Lean Forward

Then we’re going to do the quad stretch and lean forward, so this one definitely requires a bit more balance. Just that first part is the quad stretch, touch and hold. See if you can bend forward just a little bit to get a bit of a hip flexor stretch out of it as well, but if not, it’s okay.

Body Twist On Floor

Then you’re going to get down on the floor. This is why we call the body twist on the floor. You’re going to bring the left leg forward and the right arm up and then the office’s side, right arm, sorry, right leg and left arm and twisting over getting some rotation at the spine for this one.


Walking Lunge With Arm Overhead

Now you move into a walking lunge and the opposite arm goes overhead. You’re just going to keep walking. That will give you a little bit of a pull, maybe in the hip flexor on that side, just a little bit more of a stretch.

Walking Lunge With Reach Over

You’re going to continue now with the walking lunge, but you’re going to do a reach over with the opposite side. So if your right leg is in front, your left arm comes over top and you’ll feel a little bit of a pull maybe in the hip flexors but also in the obliques on this side that you’re reaching away from

You can bring your knee down at the back really to get a good range of motion on this or drop the back knee down and the do a nice reach over.

Arms Only Dynamic Warm-up

And now I’m going to show you that arms only warmup that I promised you starts with your arms going forward.

Elbows are bent.

Just keep your hands in fist gently and just rotating within the shoulder. Then you’re going backwards, say motion, kind of rotate wherever your range of motion is and then straighten the arms and go all the way forward.

Same thing as big a circle as you can do going forward. And then coming back as just keep rotating back. Just trying to get the range of motion on the shoulders now, palms together and then just pull out to the side gently. You’ll feel the stretch across your chest. If you’ve recently done a chest workout, you’ll definitely notice this one.

Diagonal Dynamic Warm-up

Then you’re going to bring the arms on the diagonal and trying to continue so you’ll do this on both arms.

Switching over on the diagonal on the other side and are you going to bring your arms up from the shoulders and just bend? These are in and outs. You’re bending and then going out to the side and then touching in front and just try to speed this up as you go along. This can be quite challenging after awhile. Discredit to try to speed it up and now we’re going to bend forward. Arch the back palms are together and then you’re just opening up. I’m showing you this one from the side

Upper Body Dynamic Warm-Up

Now you’re going to bring your palms up and do the same thing. Just get the shoulders open from the other position.

Try to keep your neck in neutral on this and now this is a tricky one so both arms are up, but you’re going to try to go forward with one arm and back with the other arm. So it’s what happens is a lot of people end up spinning the other way. I’ve just switched my arms there so the other arm up and then the other one goes forward and the other one goes back. Now we’re going to bend forward, bend at the elbows about 90 degrees and just do an external shoulder rotation. Again, warming up the shoulders from a different position and then arms just over big circles.

Working Your Range Of Motion For The Dynamic Warm-up

Use whatever your range of motion is. I want you to really work it. Open it up. Cross it over in front. Just keep going up and down.

That should be enough to get your upper body warmed up.

Hopefully by the time you’re through these exercises, you’re feeling pretty warmed up.

Special Instructions For A Dynamic Warm-up

Remember that you can repeat certain exercises if they feel better for you. The order is not particularly important as long as you do the more gentle exercises first, like the knees up before you do like a walking the lines with the reach over. So do it gradually to warm yourself out.

Please let me know in the comments, which are the exercises seem best for you, that kind of address the tight areas that you’ve got.

Ivana Chapman

Share This Post!

Share on facebook
Share on twitter
Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 8-year-old boy. She is a YouTuber, writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
Related Posts

Add a Comment

Your email address will not be published. Required fields are marked *

Like what you’re reading?

Enter your email for weekly nutrition, fitness, and lifestyle tips!


Want help putting together a nutrition and exercise plan to reach your goals?

Shopping Basket