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.

      • ย Thank you! I like yours, too!

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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 ๐Ÿ™‚ (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 ๐Ÿ™‚

    • Yes you’re right!!! ย We will do another warm-up later, something more specific ๐Ÿ™‚