17 great WARM-UP exercises before the CONDITIONING phase

Warm-up is the very important first element of any workout for a variety of fitness and safety reasons. But you also have to be aware of what the adequate warm-up exercises are!

People often incorporate ballistic or static stretching exercises during warm-up which is not suggested. However, dynamic warm-up routines are great and safe choices.

In this post, I will introduce 17 great warm-up exercises that you could do before the conditioning phase of the fitness workout.

As an ACE Certified Professional, your safety is extremely important to me. If you have or have had any health issues, operations, or injuries it is especially important to consult with your doctor and make sure these exercises are safe for you to do.

SHOULDER CIRCLES
ARM CIRCLES
ELBOW CIRCLES
TRUNK CIRCLES
HIP CIRCLES
KNEE CIRCLES
MARCHING IN PLACE
STEP TOUCHES WITH SWINGING ARMS
HIGH KNEES (LOW TO MODERATE IMPACT)
STATIC LUNGES
SQUAT
MOUNTAIN CLIMBER
PLANK
SIDE PLANK
HIP BRIDGE
BIRD-DOG
PUSH-UPS

1. SHOULDER CIRCLES

The first five exercises will be the circles and the number one is the shoulder circles. Stand with hip-width apart, make circles, and after 30 seconds switch direction.

2. ARM CIRCLES

After your shoulders are warmed up make arm circles warm your arms up.

Stand with your feet shoulder-width apart and start with small circles forward and then increase the intensity with bigger circles.

After 30 seconds repeat the exercise backwards.

3. ELBOW CIRCLES

From the same position you were in during the previous routines make elbow circles with your forearm forward for 30 seconds then switch direction and repeat the exercise.

After warming up the muscles of your upper extremity and shoulder girdle let’s continue with the muscles of the trunk and the lower extremity.

4. TRUNK CIRCLES

Stand with your legs spread and hands on your hips. Make trunk circles in each direction for 30 seconds.

5. HIP CIRCLES

Stand with the feet hip-width apart and keep your hands on your hips. Make hip circles in each direction for 30 seconds.

6. KNEE CIRCLES

The next largest joint after the hips are your knees. So you have to make sure that you properly warm them up with knee circles.

Stand with your feet together and in a quarter squat do rotations in each direction for 30 seconds.

7. MARCHING IN PLACE

MARCHING IN PLACE is a great dynamic warm-up routine to follow-up with after the circles and to get prepared for the more intensive part of the workout.

Stand with your feet together and do this exercise for 1 minute.

8. STEP TOUCHES

To increase the intensity a bit, after marching in place for a minute, you will do step touches from side to side for another minute.

9. HIGH KNEES (SLOW)

Step touches will be followed by slow high knees from the same position.

After 30 seconds increase the intensity by performing the knee-to-elbow exercise for another 30 seconds.

10. STATIC LUNGE

Let’s raise the intensity further by performing static lunges.

Position and the right execution is very important:

Hands-on the hips with one leg in the front and both toes pointed forward
The front foot is stable on the ground, the back heel is off the ground.
Get your hip underneath your shoulders, roll the shoulders back, and keep the chest lifted

Lower your self straight down until your front thigh is parallel to the floor (Don’t touch the floor with your knees!)
Then draw up by extending both legs.

After 30 seconds do the same exercise with the other leg for another 30 seconds.

11. SQUAT

The squat is one of the 5 primary movement patterns that is a fundamental exercise for fitness improvement and for safety purposes as well (1.).

But for better health and fitness you have to perform it in the right way, which might be challenging.

Start with your feet shoulder-width apart
Keep your eyes, chest, and chin up
After a hip hinge lower your knees and sit back on the imaginary chair
Come back up by extending your legs

12. MOUNTAIN CLIMBERS (SLOW)

Let’s do a few dynamic warm-up exercises on the ground as well. Mountain Climber is a great exercise to transition from standing position.

You will start this exercise from the plank position.
Hands are a little wider than your shoulders and the abdominals are braced.
Draw one knee in and then release it.
Draw the other knee in and then release it.

Do this exercise for 30 seconds

13. PLANK

We will do an easy version of the plank, which is a plank on the forearms.

Prepare for the exercise by keeping your shoulders directly over the elbows and your knees on the ground.
Then lift your knees up, create length in your spine by keeping your hips aligned with your body.

Keep this position for 30 seconds.

14. SIDE PLANK

Side plank is another suggested warm-up exercise and it also helps you when you suffer from lower back pain.

Lie on your side where one leg is totally on the top of the other and place your elbow underneath your armpit.
Your hips are on the ground.
Raise your hips and knees off the floor!

Look straight ahead, the chest is lifted up, engage your core. There should be a straight line all the way from the ankles to the shoulder.

Keep this position for 30 seconds and repeat it on the other side as well.

15. HIP BRIDGE

This exercise is often used in a pilates session as well as in the beginning, because it is not only great for warm-up purposes but also relieves lower back pain.

This routine prepares your gluts for the workout.

Let’s see what it will look like!

Lie flat on your back with your lower back pressing into the mat
Keep your knees bent, keep your arms next to your body and your feet hip-width apart.
Then lift up your hips and make sure that your core and glutes are engaged.
After you raise up you then you release back down.

Do this exercise for 30 seconds.

16. BIRD-DOG

This is a great exercise for an upper and lower body w o rkout as well. There is literally no workout for me without this routine

You will start from a quadruped position: your hands are underneath your shoulders and your knees are under your hip.

Take one leg out behind you by pointing your toe and reach out with the opposite arm in front of you at the same time.

Do this exercise for 30 seconds and then repeat the exercise on the opposite side.

17. PUSH-UPS

And finally PUSH UP is an essential exercise which is not just an upper-body strength workout, it is also one of the 5 primary movements.

Since we are still performing warm-ups start it on your knees for 15 seconds and then raise your knees up and perform the regular push-ups for another 15 seconds.

So these are the 17 great warm-up exercises you should do before the conditioning phase and I hope you are ready for the workout. If so circuit training is a great choice after this warm-up.

Stay safe and healthy,

Eszter

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