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How to design the perfect warm up

How to design the perfect warm up
December 9, 2020 info@gymproject.co.uk

How To Design The Perfect Warmup 

If you spend too much time warming up, you’ll miss the race. If you don’t warm up at all, you may not finish the race’.

You can make or break your session before it even starts. Before jumping into your session you need to prime and ready your body for action. Unfortunately, with lots of us pressed for time, warmups are the first to be axed. This leads to many doing one light warm up set, swinging your arms around, then jumping into your workout.

What should A Good Warm Up Do? 

A proper warm up will maximise your performance in your session by:

Increasing your body’s core temperature

Increasing your range of motion

Revving up your nervous system

Before I lose you, we aren’t saying you should be warming up for hours. A good warmup should be concise and specific to your session.

4 Parts To An Effective Warmup

We like to break out warmups into 4 parts:

A pulse raiser – Try 3 minutes on a cardio machine, increasing intensity every minute.

Mobility Work – Normally specific to you, what areas on your body are tight?  About to squat and have been sitting at your desk all day? Work through some dynamic hip stretches, you get my gist.

Stability/ Activation – Being mobile without stability is a recipe for disaster. This part normally focuses on core, glutes, and shoulders.

Movement Preparation – This is specific to your session. Leg Day = Goblet Squat, Chest Session = Pressups  Deadlift Day = Romanian Deadlifts.


If you’re still a little stuck for ideas on which exercise to choose for your warm up, grab a coach, we’d love to write you some warmups specific to you! Below are a couple of examples 🙂

Warmup Examples


Leg Day Warmup:


3 Min Bike Erg (increase intensity every minute)

3 Rounds of:

Squat to Stand x 10 (https://youtu.be/WNLlL4JgTew)

Glutebridge x 10  (https://youtu.be/0YSe2KUDnbo)

Ab Wheel Rollout x 8  (https://youtu.be/hLJimmdb_NE)

Goblet Squat x 8b  (https://youtu.be/Smw3eLKCE2c)


Chest Day Warmup:

3 Min Ski Erg (increase intensity every minute)

3 Rounds of:

5 Shoulder Swimmers (https://youtu.be/zHuB9cUPuFw)

5 Each Side Bottoms Up Press (https://youtu.be/ESme7HsD14U)

10 Band Pull Apart (https://youtu.be/CsEbcCv4VnU)

TRX Pressup 10 (https://youtu.be/EAmptXice_c)


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