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5 Warm-Up Moves Our Coaches Recommend Before Every Workout
Prefer to follow along? Watch our coaches run the full warm-up on Instagram.
We get it. You walked in the door, you're ready to work, and the warm-up feels like the part you can skip. But ask any of our coaches and they'll tell you the same thing: the 5 to 10 minutes before your workout can make the whole session feel better.
If you've ever wondered how to warm up before a workout without overthinking it, this is the routine our coaches recommend. All you need is a bench, a light dumbbell, and a little floor space.
Why warming up matters
A good warm-up gradually raises your heart rate and body temperature and gets your joints moving through the ranges you're about to use. That's why our coaches lean on dynamic warm-up exercises (moving stretches) instead of holding long static stretches before you train. Save the long holds for after your workout.
The payoff: you'll feel looser in your first set, move with better form, and give your body a smoother on-ramp into harder work.
The 5-move warm-up
Run through this circuit once for a quick 5-minute warm-up, or twice if you have 10 minutes or you're heading into a heavy lifting day.
1. Groiner Stretch to Overhead Swim
Start in a high plank. Step your right foot up outside your right hand and let your hips sink. Then sweep your right arm up and overhead in a big swimming arc, opening your chest to the side. Return and switch. 5 per side.
Why it helps: a great stretch for the hips and the upper back (your thoracic spine), two spots that get tight from sitting.
2. Tall Kneeling Rockback to Overhead Lateral Reach
Kneel tall with your hips stacked over your knees. Rock your hips back toward your heels, then drive back up to tall kneeling. At the top, reach one arm overhead and lean gently to the opposite side. Alternate sides. 5 per side.
Why it helps: more hips, plus a long stretch through your lats and obliques before any pulling or overhead work.
3. Windshield Wipers
Sit on the floor with your knees bent, feet a little wider than your hips, and hands behind you for support. Let both knees drop to one side, then sweep them over to the other. Move slowly and keep your chest tall. 10 total.
Why it helps: gets those hips moving through rotation, which most of us rarely train.
4. Foot Elevated Adductor Dips
Stand sideways to a bench and rest one foot on it with that leg straight. Bend your standing knee and sink your hips down and back until you feel a stretch along the inside of your elevated leg, then come back up. 8 per side.
Why it helps: stretches the inner thighs and hamstrings, a big help before squats, lunges, and deadlifts.
5. Supine DB External/Internal Rotations
Lie on your back holding a light dumbbell. Keep your elbow on the floor at shoulder height, bent to 90 degrees. Slowly rotate your forearm back toward the floor, then forward toward your hips, keeping the elbow planted. 8 to 10 per arm. Go light here; this is prep, not a workout.
Why it helps: preps the small muscles around your shoulders so they're ready to press, pull, and move overhead.
From our coaches
"The warm-up is where your workout actually starts. A few minutes of moving well tells your body what’s coming, and every set after that feels better for it. I’d rather see someone do a great warm-up and a shorter workout than skip it to squeeze in more." Sean S., General Manager OSCW
Quick FAQ
How long should a warm-up be? For most workouts, 5 to 10 minutes is plenty. Go longer on cold mornings or before heavy lifts.
Should I stretch before or after a workout? Before: dynamic moves like the ones above. After: longer static stretches. Our couch stretch guide is a great place to start.
Can a warm-up help with a stiff back? Getting your hips moving can help you feel less stiff. Check out our post on low back pain for more, and talk to your provider if pain persists.
Do I need to warm up before a class? Our coaches build a warm-up into every class, so you're covered. These moves are great for open gym sessions or extra prep.
Warm up with us
Want a coach to walk you through it in person? Every class at Ocean State Community Wellness in North Kingstown starts with a warm-up led by our coaches, so you never have to guess.
Book your first visit or check out the class schedule to find a time that works for you. We'll see you on the floor.
