10 Great Warm-up Exercises

This is all part of your workout. Make sure to do these warm-ups before you workout everyday.
  • Run in Place (1 minute)
  • Squat Jump (1 minute)
  • Mountain Climbers (1 minute)
  • Burpees (1 minute.)
  • Arm Circles (20 repetitions, each direction)
  • Half-Moon Rotation (20 reps)
  • Overhead Bend (20 reps, each side)
  • Ear to Shoulder Stretch (20 seconds)
  • Glance Down to Side Stretch (20 seconds)
  • Over Shoulder Stretch (20 seconds)

Warm-up Video
Run in Place

Move as quickly as you can, bringing knees to hip height while pumping arms for 1 minute.

Squat Jump

Stand with legs hip-width apart, arms extended overhead. Sit back into a squat, keeping body weight over heels. Pulse down for 3 counts, then jump up as explosively as possible, reaching arms toward ceiling. Repeat squat/jump; do 1 minute (you may need to lower your arms to catch your breath).
Mountain Climber
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg. Alternate for 1 minute.


Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 24 and 20 repetitions in one minute.

Arm Circles

Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height. Keeping shoulders down, do 20 small backward circles. Switch directions; do 20 forward circles.

Half-Moon Rotation

Stand with feet hip-width apart, arms straight out to sides at shoulder height, fingers together and palms down. Rotate thumbs back until palms face up. Rotate thumbs forward. Do 20 reps, keeping arms lifted.

Overhead Bend

Stand with feet shoulder-width apart. Bend right elbow to hip and hinge over to left from waist. Extend right arm overhead and to left, keeping shoulder down. Lower elbow to hip. Do 20 reps; switch sides and repeat.

Ear to Shoulder Stretch

Looking straight ahead, cock your head to the left as if you were trying to bring your left ear to your shoulder (don’t cheat by shrugging your shoulder up to meet your ear). Repeat for the right side.

Glance Down to Side Stretch

Pretend you are looking at a spot of mustard on your shirt. Flex your neck to bring your chin as close to your chest as you can go and hold. Switch sides

Over Shoulder Stretch

Turn your head all the way to the left and hold. You can add a little more stretch by pushing your chin with your fingertips. Repeat for the right side.

EXTREME TEAM: Thank you for doing your warm-up before your workout. Now your joints, your mind and your muscles are far more prepared for your strength training.


About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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