This warm-up fits before a full body workout, like the ones in our full body routine example. It covers your lower body, upper body and core in a few minutes, then finishes with lighter sets of your first lift.
Workout Routine Examples
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Full Body Warm-Up Example
About 8 minutes, before a full body workout.
| Move | Amount | What it does |
|---|---|---|
| Bike, rower or brisk walk | 3 min | Raises your body temperature and heart rate. Keep it easy. |
| Inchworm | 5 reps | Stretches your hamstrings and warms up your shoulders and core. |
| World's greatest stretch | 3 per side | Opens up your hips and upper back, including the front of your hips. |
| Bodyweight squat | 1 × 10 | Takes your hips, knees and ankles through the squat. |
| Band pull-apart | 1 × 15 | Warms up your upper back and rear shoulders. |
| Glute bridge | 1 × 10 | Wakes up your glutes. |
| Warm-up sets of your first lift | 3 to 4 sets | Lighter sets that build up to your working weight. |
This is an example, not a prescription or medical advice. If you have an injury, a heart condition or another health condition, check with your doctor before starting a new exercise routine.
Want to track your workouts?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you're about to do a full body workout, like the full body day or a home dumbbell workout
- you have about 8 minutes before your first set
- you'd like one warm-up that covers your hips, back and shoulders
For leg day, the lower body warm-up spends more time on your hips and knees. For upper body days, see the upper body warm-up.
About this example
On a full body day you train everything, so you warm up everything too, with one or two moves for each area instead of several.
The world's greatest stretch is a lunge where you put one hand on the floor and reach the other arm up toward the ceiling. It works your hips, hamstrings and upper back in one move.
Common questions
Does the order matter?
Not much. Starting with light cardio and ending with warm-up sets of your first lift is the part that helps most.
Can I do this warm-up at home?
Yes. You can swap the bike or rower for marching in place or a few minutes of brisk walking, and if you don't have a band, arm circles can stand in for the pull-aparts.
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