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Last updated March 30, 2026
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full body
Warm Up
Perform light full-body movements to elevate heart rate, increase blood flow, and prepare muscles and joints for the upcoming workout.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Stretching
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadshamstringsglutes (max)
Secondary
calvesdeep abs / corefront shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
no equipment
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Light Cardio
- Jog in place or perform jumping jacks for 2-3 minutes.
- Focus on gradually raising your heart rate and body temperature.
- Step 2Dynamic Stretching
- Perform arm circles — 10 forward and 10 backward.
- Do leg swings — 10 per leg, both forward-back and side-to-side.
- Include hip circles and torso rotations to mobilize the spine.
- Step 3Activation
- Perform 10 bodyweight squats with controlled tempo.
- Do 5 walking lunges per leg.
- Finish with 10 push-ups or incline push-ups to activate the upper body.