It's time to talk warm-ups. It should go without saying, but you'd be surprised how many gym-goers skip them - they're the secret ingredient to effective workouts. If you're the type of person who is too lazy to even brush their teeth before bed, listen up. Stretching and warm-ups are just as important. Do them consistently.
So, let's get your joints moving with the best warm-up exercises for training that we know. Nothing too complicated here!
We'll dive into the best warm up exercises we know, with a quick explanation of how and why.
Arm Circles – The Shoulder Mobilizer
Make small circles with your arms, forward for 10, then backward for 10.
The Why: You're loosening up your arms and shoulders while increasing blood flow. Ideal for prepping your upper body for what comes next.
Neck Rolls – The Tension Reliever
Roll your head in a circular motion, five times clockwise, and then five counterclockwise.
The Why: This simple exercise helps relieve tension in your neck muscles and increases flexibility!
Shoulder Rolls – The Upper Body Warm-Up
Lift your shoulders up towards your ears, hold for a second, and then roll them forward and backward 10 times each way.
The Why: Shoulder rolls are excellent for reducing stiffness in your upper back and shoulders, crucial for exercises like bench presses or overhead lifts.
Wrist Circles – The Joint Protector
Rotate your wrists in small circles, five times clockwise and five times counterclockwise.
The Why: Wrist circles are vital for maintaining joint health, particularly if your workout involves gripping weights or bars. These circles improve flexibility and can reduce the risk of strain or injury, keeping your wrists supple and strong for a range of activities.
Ankle Circles - Ankle Mobility
Circle your ankles around five times clockwise and then counter-clockwise.
The Why: Though typically seen in running or jogging, ankle mobility and flexibility are critical, especially for barbell work such as squats.
Jumping Jacks - Full Body Start-Up
Do 10 jumping jacks, starting with your legs closed and hands down, then jumping out to form a star shape and back in again.
The Why: They get the heart pumping and muscles alive - an excellent start to any workout!
High Knees – The Energizer
After jumping jacks, transition to running in place, bringing your knees as high as you can towards your chest for 30 seconds.
The Why: Think of it as a light slap in the face to wake up your body and get ready for the workout ahead.
Butt Kicks – The Glute Awakener
Kick back as you run on the spot, trying to get your heel to your butt. You'll feel it through your quads.
The Why: They warm up your knees and increase your heart rate, preparing you for more intense activities.
Lunges - A Stabilizing Classic
Perform lunges by stepping forward with one leg, lowering your hips until both knees are at 90 degrees, then alternating legs.
The Why: Engages multiple muscle groups and stabilizes your core, making it an excellent warm-up for leg day.
Squats - Ready for Leg Combat
Squats are a classic warm-up, especially if you’re heading into heavier leg workouts. Lower your hips as if sitting in a chair, then rise back up.
The Why: Squats are the ultimate full-body warm-up, preparing you for heavier lifting and explosive movements.
Time to Hit the Weights
Remember, a good warm-up is the cornerstone of a great workout session, so with these 10 exercises, you should be ready to roll.
While we've got you, it's worthwihle for us to mention that here at Major Fitness, we're all about top-quality gym equipment at unbeatable value. Thinking of a new upgrade for your home gym? Explore our range of equipment here and discover what a Major solution can do for you.
Power on and stay safe!
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Major Fitness B52 Pro All-In-One Smith Machine Home Gym
5-in-1 Multifunctional Smith Machine
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Major Fitness F35 Pro Wall-Mount Folding All-In-One Power Rack Home Gym
4-In-1 Multifunctional Folding Power Rack
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MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01
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【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination.
【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time.
【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training.
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MAJOR FITNESS Rack Mounted Leg Extension
The MAJOR Multi-Function Pad, transcending a typical gym seat, offers enhanced support to your training routine.
Multi-functional pad for versatile use
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Boost exercise effectiveness
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MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness
Material: 100% Rubber
Color: black & white dots
Quantity：16 pcs per box
Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft )
Footprint per tile: 2.7 SQFT
Tile thickness: 0.31'' (8mm)
GUIDANCE:
Power Rack: 12-16 pcs
Smith Machine: 16-20 pcs
Weight Bench: 6-8 pcs
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MAJOR FITNESS 4ft Olympic EZ Curl Barbell
Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.
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