Gym · 3¼ min

Pre-Gym Warm-Up Routine

A dynamic warm-up to prime your hips, shoulders and spine before lifting. About three minutes to move better and train harder.

3¼ min
6 exercises
No equipment needed

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1
Cat-Cow
30s
On all fours, alternate arching and rounding the spine.
How to do it
1. Start on all fours, hands under shoulders and knees under hips, with fingers spread. Inhale and gently lower your belly while lifting your chest and tailbone. Keep your neck long and look slightly ahead.
2. Exhale, press into your palms and round your back, tucking your tailbone and letting your chin lower gently. Keep flowing between cow and cat with your breath for the prescribed time, or finish when you are ready.
Why it matters
Explore gentle rounding and arching through your spine.
How it should feel
A gentle change between rounding and arching along your back, without forcing the neck or lower back.
Make it easier or harder
EasierTry it seated. Sit with hands on your knees and make a smaller round and arch.
When to stop
Stop if the movement causes pain.
2
World's Greatest Stretch
45s
Lunge, lower the elbow inside the front foot, then rotate the same arm upward.
How to do it
1. From a high plank, step your right foot outside your right hand. Keep both palms down and your back leg long, with the knee lifted.
2. Keep your left palm planted. Bend your right arm and lower the elbow toward the inside of your right foot, only as far as comfortable. Pause for a breath.
3. Keep your left palm planted and rotate your chest toward your right leg. Reach your right arm upward within a comfortable range, following the hand with your eyes.
4. Lower your right hand to the floor, then step your right foot back to a high plank. Repeat on the left, alternating.
Why it matters
Combine a wide lunge and upper-back turn in one controlled sequence.
How it should feel
A stretch around the hips and groin with a comfortable turn through the chest.
Make it easier or harder
EasierLower the back knee. Support the knee and use a smaller turn, or leave it out.
3
Glute Bridges
30s
Lie on your back and lift your hips using both planted feet.
How to do it
1. Lie on your back with your knees bent and feet flat, hip-width apart. Rest your arms by your sides and gently brace your middle.
2. Press through your heels and squeeze your glutes to lift your hips until your shoulders, hips and knees form a straight line. Pause briefly without arching your lower back, then lower with control and repeat for your chosen repetitions. In a timed routine, use the allotted time.
Why it matters
Works your buttocks and hamstrings as you lift and lower your hips.
How it should feel
Work through your buttocks, with your hamstrings helping.
Make it easier or harder
EasierLift a little lower. Use a smaller, comfortable hip lift.
HarderPause at the top. Hold briefly before lowering with control.
When to stop
Lower your hips and reset if your hamstrings cramp.
4
Arm Circles
30s
Make big controlled circles with the arms forward then back.
How to do it
1. Stand tall with feet about shoulder-width apart. Extend both arms out to the sides at shoulder height, with elbows straight and hands relaxed.
2. Begin smooth forward circles from the shoulders: move your hands forward and down, then continue around. Start small and gradually make the circles larger within a comfortable range; keep your torso steady.
3. Continue the same circle by sweeping the arms back and up, then around to the front again. Reverse direction when comfortable. Keep moving smoothly, with a relaxed neck.
Why it matters
Move your shoulders through controlled circles before upper-body activity.
How it should feel
Smooth shoulder movement with gentle work in the arms and a relaxed neck.
Make it easier or harder
EasierCircle one arm. Keep the circle small and the shoulder relaxed.
5
Good Mornings
30s
Hinge at the hips with a long spine, then return to standing.
How to do it
1. Stand with your feet hip-to-shoulder width apart and both soles flat. Soften your knees and rest your hands lightly behind your head, without pulling on your neck.
2. Push your hips back and let your torso tip forward. Keep your knees softly bent, both feet flat and your head in line with your comfortably long back.
3. Continue hinging only as far as a gentle hamstring pull, stopping before your back rounds. Press through both feet and bring your hips beneath you to stand tall without leaning backward. Repeat smoothly for the allotted time.
Why it matters
Practise moving from the hips while keeping both feet grounded.
How it should feel
Light work and a gentle lengthening through the backs of the thighs and buttocks.
Make it easier or harder
EasierHands on hips. Practise a smaller hinge with light hand feedback.
HarderLower more slowly. Keep the same bodyweight movement and comfortable range.
6
Walking Lunges
30s
Walk forward through controlled alternating lunges.
How to do it
1. Stand tall with feet hip-width apart and hands on your hips. Leave clear space ahead for two controlled steps.
2. Step your right foot forward and bend both knees into a comfortable lunge. Keep your right foot flat and your left heel lifted, with the back knee above the floor.
3. Press through your right foot to rise. Lift the trailing left foot and bring it forward, briefly finding your balance before the next step.
4. Step your left foot ahead into the next lunge. Keep your chest tall and the front knee tracking with the toes. Continue alternating slowly.
Why it matters
Practise lowering and rising on one leg as you step forward.
How it should feel
The front thigh and buttock working as you lower, rise and find your balance.
Make it easier or harder
EasierShorten the step. Use a shallower lunge beside a wall for support.
HarderPause before rising. Keep your front foot planted during a brief pause.