5 minutes

Low intensity cardio on treadmill, rower, elliptical bike, etc.


Forward and Backwards leg swings


Side-to-Side Leg Swings


Arm Circles forward and backward


Cross-body Arm Slaps


Body-weight Squats or Goblet Squats


Glute Bridges (single leg or bilateral)

First 1-2 exercises

Also add Specific Warm-Up as follows:
Begin with no weight and move up in weight towards your work set in 1 to 3 sets of 3 to 10 reps. The higher the weight and the more technical the exercise, the more sets you’ll need to warm up and the lower the reps on your warm-up sets should be. For example, for squats you’ll likely need at least 2 sets of 5 reps with progressively more weight before you perform your first work set. For simple isolation exercises, you most likely won’t need any warm-up, but if you feel better doing one, a single set of 12 reps with about half of your estimated working weight is often sufficient.

Don’t fatigue yourself during your warm-up. Focus on technique and a smooth, explosive movement. The goal of the warm-up is to be able to perform your work sets safely with full ROM and maximal performance.