Dynamic warm-ups started gaining popularity in the early 2000s and was seen as an effective method for athletes to prep before an event. And if something works for athletes, it will surely trickle down to the casual exercise market.

Today, dynamic warm-ups are a standard routine in gyms and training studios where it’s recommended before every workout, depending on your target for the day. Some of the more common ones involve quick activation of key muscles through multiple exercises.

Whether you’re about to play a sport or hit the weights, dynamic warmups take your workout to a whole new level. Below is one specific dynamic warmup routine that works well for beginners.

Glute Activation (8 minutes)
The glutes are vital part of your lower body, facilitating the wide range of movements needed for leg strengthening using weights and machines. Glutes are able to bear a lot of weight so the stronger they are, the more you can use their ability to lifter heavier and press more.

  1. External Knee Rotations
    Tie weights or a band around your knees and draw your knee in and out laterally for 3 minutes.
  2. Lateral Step-out Squats

    This helps you get a nice warmup for your hamstrings, calves, and the tendons that are connected to the glutes. These get a nice stretch with a 2-minute routine.

  3. Frankenstein’s Walk

    Mimic one of the legendary characters in pop culture, and also get a great workout for your hamstrings, shoulders and core. This is a true dynamic warmup as it doesn’t require you to do any equipment work or need any accessory. Do this walk for 3 minutes.

Dynamic Movements (7 minutes)
This involves conditioning your body for a wide range of movements, increasing balance and coordination, which are crucial for weightlifting.

  1. Leg Swings
    Easy as it gets. Swing your legs sideways and then from front to back. Do each side for 1 minute for a total of 4 minutes.
  2. Walking Lunges
    Step out with one leg bent at the knee, while keeping the other behind taut, and on the toes. Now move the trailing leg forward and take a big lunge to let it bend at the knee. Now your previously forward leg will be stretched behind and resting on your toes.
  3. Inchworms

    From a standing position, lower yourself straight under your head, as if getting down for a pushup. But instead of stretching ahead at once, walk out on your hands, moving them away from your body inch-by-inch. Your back must remain straight as you do so.

Metabolic Movements (7 minutes)
Finally, it’s time to build some pace, and do some high-intensity warmup exercises to increase your heart rate and lung intake.

  1. Med Ball Slam

    Build power and agility in your pretty much your whole body with the medicine ball slam, which brings your core, upper and lower body into play, as well as flexing your back. Do as many as you can in 2 minutes
  2. Wide Squats
    Ensure your inner thigh muscles and quads are in great shape with a wide squat routine. Do as many as of these as you can in 2 minutes.
  3. Jump Rope

    Plenty of variations here for jump rope workouts, so pick any and do it for three minutes. Make sure you get a good jump every time it’s need to build a good momentum.


And that’s it. But keep in mind that this is just one way to get a dynamic or full-body warmup before your heavy training. For different muscle targets, you will need to add variations and add some light weights as well. Best to check with your personal trainer on what dynamic warmups work best for you.


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