My Basic Warm-up Routine

Nov 27, 2011 by

My Basic Warm-up


I wanted to share my basic warmup routine that I do every time before my workouts. Since all of my workouts are very intense the warm-up has to be longer then you would normally do for a regular moderate workout. First I wanted to share a quote from a book ” Supertraining” :

“The warm-up serves to raise the body to the necessary work capacity. The warm-up comprises of two types: general and specific. The purpose of the general warm-up is to increase the functional potential of the body as a whole, whereas the purpose of the specific warm-up is to establish the optimal relationship between the forthcoming movements. A work-capacity increase via the warm-up is determined both by central nervous and muscular system changes”.

As I explained in the video, you should always perform the basic warm-up followed by workout specific movements in a very low load. This way you will get mentally and physically prepared for your training. Therefore each warm-up should be adjusted. During your warm-up for intensive training, you should develop light sweat, but the warm-up should be easy enough where you don’t get tired for your actual workout.

The benefits of a proper warm-up:

  • Increases the rate at which muscles contract
  • Increases electrical activity of a muscle
  • Increases in the amount of time that a muscle is able to maintain a contraction or series of contractions
  • Improves connective tissue ability to accept force
  • Prevents Injury
  • Improves metabolic adjustment to heavy work
  • Creates greater numbers of capillaries opened in the muscles


I can’t stress enough that your knees and your back is prone to injury’s the most, therefore your should place greater attention during a warm-up on your knees and back. The way I know that my knees are properly warmed up, is if I hear squeaking while I squat all the way down, then I will keep warming up until the squeaking is gone.

After a good warm-up you should feel energized and motivated to proceed with your workout!

I made this video in real-time so you can follow along with my basic warm-up routine.



Basic Warm-up Routine


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  • Paulajaniak

    very nice worm up rutine thanks;-}

    • You are welcome Paula :), how have you been?

  • Jenny The Swede

    Thanks, I should improve my warm-ups!

  • Exactly. I too warm up with the movements I will do during a workout, using about 20% of the actual load.

    • I think it’s the best way. When I replicate the movements I feel just perfectly ready for my workout.
      I like your blog by the way, you have a lot of great info there.

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  • jt

    I use your warm up every single time now (I’ll do until I know it by heart ;)).
    I have a couple of suggestions for the video that might be useful, aimed for the people who already have seen it and watch before their workouts.
    Perhaps a text box at the beginning of the video “GO TO THE WARM UP” or something like that, where you can skip the intro and go directly to the warm up :) (around 1:46)
    Then another text box right when you start skipping at 5:25 (some people skip, some don’t, some for longer, some shorter, etc) e.g. “AFTER SKIPPING” at 8:45 when you drop the rope and continue with the rest of the warm up :)

    • Yes you’re right!!!  We will do another warm-up later, something more specific :)