A 2-Minute Warm-Up Before a Bodyweight Workout

Stretching & recovery · 2 min read

A warm-up does not need to be long. Its job is to take your joints through the ranges you are about to use and to raise your temperature a little, so the first set doesn’t feel like a shock.

The routine

This is the warm-up at the start of every CaliStart 21 session. Go through it once.

How to do each movement

Start · Finish

Arm Circles

1. Stand tall with your arms straight out to the sides.
2. Draw slow circles with your arms, starting small and getting bigger.
3. Reverse the direction halfway.

Form cue: Keep your ribs down and your neck relaxed.

Start · Finish

Standing Hip Circles

1. Stand on one leg. Hold a wall or chair if you need balance.
2. Lift the other knee and draw a slow, wide circle with it.
3. Circle both directions, then switch legs.

Form cue: Move from the hip; keep your upper body still.

Start · Finish

Inchworm

1. Stand tall, then fold forward and place your hands on the floor (bend your knees if needed).
2. Walk your hands forward until you reach a high plank.
3. Pause for a second with your body straight.
4. Walk your hands back to your feet and stand up.

Form cue: Small hand steps; keep your hips from swaying.

Easier: Bend your knees as much as you need, and stop before the full plank.

The last item is a slow version of the bodyweight squat: the same movement as in the workout, done gently to rehearse it.

Warm-up or stretching?

Before a workout, moving through a range tends to prepare you better than holding a long stretch. Keep the long, still holds for afterwards or for recovery days, when your muscles are already warm.

Signs you are ready

• You feel slightly warmer and your breathing has picked up a little.
• Your shoulders and hips move without stiffness.
• A practice squat feels smooth.

If you are still stiff, go through the list a second time. That is a better use of two minutes than starting cold.

General fitness information for healthy adults, not medical advice. Talk to your doctor before starting an exercise program, and stop if you feel pain, dizziness or chest discomfort. Results vary. The people in the photos are models.