Best Dynamic Warm Up

Warm Up Properly: The 15 Best Dynamic Warm Up Exercises & Routines To Prevent Injury

Today, you’re about to understand the significance of warming up and learn how to properly warm up through designated video routines…because Personal trainer North York all about spreading knowledge.

This aspect is immensely crucial for ensuring safe training. In fact, whenever we create a workout plan for our coaching clients, it always kicks off with a thorough warm-up. That’s why I’m enthusiastic about sharing these warm-up techniques and insights with you too.

In this guide, we’ll delve into the following (click to navigate to a specific section):

  • Stretch before working out? No. Warm up instead.
  • Beginner Dynamic Warm-up Exercises and Video
  • 3 Advanced Dynamic Warm-up Exercises and Videos
  • 15 Quick Dynamic Warm-Up Exercises to Prevent Injury

This information holds immense importance because, let’s face it, dealing with an injury is no fun.

It deeply concerns me when I see individuals stroll into the gym, immediately lie down on a bench, and jump into their workout with heavy weights within mere seconds.

Frankly, it’s disheartening.

These individuals are essentially tempting fate and risking an injury (which I strongly advise against). So, you’re in the right place reading this article.

Furthermore, if you’re keen on a program that precisely outlines warming up and exercising, you might find our new app intriguing!

Personal Trainer North York will embark you on an adventure that provides clear guidance on when to warm up, when to work out, and when to take a well-deserved rest. No more guessing games.

Should I Stretch Before A Workout? No. Warm Up Instead

Foremost, the utmost crucial aspect of your workout routine is a thorough warm-up.

You might question this statement, thinking, “Surely, it’s not the MOST important thing…”

To which I’d humorously reply, “First, let’s skip the ‘Shirley.’ Secondly, if you can’t spare time for a proper warm-up, then you shouldn’t have time for the workout.”


Now, why is warming up so vital?

Imagine your muscles akin to rubber bands.

Your muscles are kind of like this.

Your muscles are somewhat comparable to this analogy. If you spend your entire day at a desk, slouched over a keyboard, those metaphorical rubber bands remain nearly unused.

Now, if you suddenly head to the gym and immediately start lifting hefty weights or sprinting at top speed, those cold, unstretched ‘rubber bands’ get strained rapidly and are at risk of snapping or getting misshapen.


Now, what about the usual static stretching before a workout?

Not the best approach.

As we’ve highlighted in “Should you stretch before or after your workout?”:

“Several studies have shown that static stretching before workouts doesn’t offer many benefits.

To start, static stretching doesn’t significantly decrease the risk of injury.

Moreover, it can actually impede potential strength gains and performance.”

On the flip side, dynamic warm-ups—the focus of this article and our approach with 1-on-1 coaching clients—are INCREDIBLE for preparing your muscles for strength training:

Consider it like prepping for your muscles, but swap “alcohol” with “awesome.” By engaging in dynamic movements that get your muscles active, warm, and ready for action, you take your muscles through their complete range of motion, preparing them to handle heavier loads (strength training).

As mentioned in this study, a proper “warm-up” can also aid in reducing soreness post-workout.

Moreover, a dynamic warm-up primes your central nervous system, setting the stage for an outstanding workout that brings forth your optimal effort.

Enhanced blood circulation is another advantage of warming up, aiding in top-notch performance during each exercise.

Need another reason? When your body is adequately warmed up, your muscles and joints achieve maximum flexibility, allowing you to perform each exercise with CORRECT form (such as deep barbell squats), maximizing results and minimizing the risk of injury.

So, regardless of whether you’re running or engaging in strength training, a well-rounded warm-up is arguably the most crucial 5-10 minutes of your day.

Still following along?

Excellent. If you’ve faced injuries before and are now eager to warm up correctly to prevent hindrances in your progress, let us assist you!

We curate tailored workout solutions with nutritional guidance for individuals leading busy lives.

In a nutshell, we aid you in gaining strength and improving your diet, every step of the way.

Beginner Dynamic Warm-Up Video And Exercises

The video above shows the correct dynamic warm-up.

Let’s keep this simple: Your objective is to increase your heart rate, engage your muscles and joints in a full range of motion to warm them up, ensure their proper function, and prepare your body for strength training!

This routine will prime you for a day focused on gaining strength.

If you read the paragraph above and thought, “Yes, I am indeed into strength training. Please share more”

Firstly, thank you for being polite – good manners always count.

Next: let us guide you in gaining strength safely! We specialize in helping busy individuals transition from strength-training newcomers to strength training experts.

Whether you prefer bodyweight exercises or are new to weight training, we tailor a workout program and offer dietary advice that’s personalized for YOUR lifestyle.

3 Advanced Dynamic Warm-Ups And Videos


  • Jump rope: 2-3 minutes (optional)
  • Jumping jacks: 50 reps (focus on pulling your shoulder blades back, extending arms, and emphasizing the movement)
  • Bodyweight Squats: 20 reps
  • Lunges: 5 reps each leg
  • Hip extensions: 10 reps
  • Hip rotations: 10 reps each leg (as if stepping over a fence)
  • Forward leg swings: 10 reps each leg
  • Side leg swings: 10 reps each leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 5 each leg

This specific warm-up routine can actually be more challenging than your main workout, especially when following a program like The Beginner Bodyweight Workout.

It primarily targets your hips, butt, legs, and core. For us nerds or desk workers, these muscle groups are typically the tightest and least active, making them more prone to injuries.

If you find your arms and chest particularly tight or sore, you can incorporate two additional movements:

  • Arm swings (extend your arms straight to the side, then swing and cross them in front of your chest)
  • Shoulder rotations (extend your arms straight to the side and perform circular motions, gradually increasing the circle size).



When you’re about to begin your workout, especially if it involves intense strength training with barbells or dumbbells, it’s crucial to perform warm-up sets before diving into the actual weight you intend to use for EACH EXERCISE.

Initiate with a set using only the bar to refine your form and acclimate your body to the specific movement.

Following that, execute a few sets with a few repetitions each, gradually increasing the weight (without exhausting yourself), and THEN commence your workout.

15 Best Dynamic Warm-Up Exercises To Prevent Injury

Here are some quick warm-up exercises that we highly recommend to help prevent injuries during your workout!

  • Marching in Place with Arm Swings
  • Jumping Jacks
  • Walking Jacks (if Jumping Jacks are challenging)
  • Arm Circles and Shoulder Shrugs
  • Mountain Climbers
  • Swinging Toe Touches
  • Leg Swings (Forward)
  • Leg Swings (Side to Side)
  • Hip Rotations (like stepping over a fence)
  • Hip Circles (like hula hooping)
  • Bodyweight Squats
  • Push-ups
  • Lunges
  • Hip Extensions
  • Hip Raises

Incorporate these exercises into your routine before starting any workout. They will enhance your mobility, flexibility, and reduce the risk of injuries. If you’re unfamiliar with any of these movements, refer to the instructional videos provided below each exercise.

Marching in Place with Arm Swings

Marching in place swinging arms

Jumping Jacks

Jumping Jacks are a great cardiovascular bodyweight exercise

Walking Jacks

Do walking jacks if you can't do jumping jacks!

Arm Circles and Shoulder Shrugs

Arm circles like so are a great way to get your heart rate up before doing HIIT.

Mountain Climbers

 mountain climber

Swinging Toe Touches

Coach doing a toe touch warm up , by lifting leg and touching toes with opposite arm.

Leg Swings (Forward)

Coach doing forward leg swings for a warm up

Leg Swings (Side to Side)

Coach doing a warm up by swinging a leg side to side

Hip Rotations (like stepping over a fence)

Coach doing hip rotations warm ups

Hip Circles (like hula hooping)

Someone rotating their hips like a hula hoop for a warm up

Bodyweight Squats

Do a proper bodyweight squat to work out your legs


This gif shows Coach doing a push-up in perfect form.


Do Lunges to strengthen your legs for the beginner bodyweight exercises!

Hip Raises

Raising your hips of the floor, like so, is how you do the bridge bodyweight exercise.

These exercises constitute an ideal warm-up routine before engaging in any strength training program.

If you’re new to strength training and unsure of where to begin, worry not! We specialize in assisting individuals like you. We offer form checks, tailor workouts based on your available equipment and time constraints, and much more. You’re unique, and we’re here to help you embark on your strength training journey.

To Answer Your First Few Questions…

“Michael, I’m unable to do jumping jacks because I live on the second floor.”

No worries! Jumping jacks are great for engaging all your limbs simultaneously and getting you moving.

Instead, channel your inner Chuck Norris and throw some punches and kicks with each leg. It doesn’t matter if your kicks are lower than your shins and your punches couldn’t harm a fly—just get those limbs moving and warmed up!

You can also opt for “Walking Jacks.”

If you find, “Um, your warm-up is tougher than my actual workout!”

The dynamic warm-up outlined above is tailored for individuals engaged in serious training.

If you’re performing heavy deadlifts, squats, and overhead presses, a proper warm-up can help prevent a career-ending injury.

However, if you’re just starting with exercise and focusing on bodyweight exercises, completing 20 real push-ups during your workout might not be feasible…

AND THAT’S PERFECTLY FINE. Consider the above routine as your aspirational warm-up. In the meantime, do the best you can. For instance:

  • Jump rope for 30 seconds
  • Leg swings and arm circles: 20 reps
  • Squats: 10 reps
  • Lunges: 5 each leg
  • Elevated push-ups or wall push-ups: 5 reps

Continue with the remainder of the routine as planned if possible.

In this routine, your warm-up essentially becomes a part of your workout, as you’ll be engaging in the same functional movements.

Do your BEST, keep track of your warm-up results, and aim to improve with each workout.

With consistent effort and determination (even if “persistency” isn’t a word, it rhymes and sounds better than “persistence”), you’ll eventually complete the entire warm-up routine before excelling in your actual workout!

Warm-Up Properly and Avoid Injury!

I hope you find this post worth bookmarking, as it holds significant importance.

To ensure you steer clear of injuries, it’s crucial to engage in a dynamic warm-up before kicking off your workout.

If you’re seeking a customized program that aligns with your lifestyle, circumstances, and objectives, do explore our sought-after 1-on-1 Coaching program.

With this program, you’ll collaborate with our certified Personal Trainer North York instructors, who will understand your needs intimately, address all your fitness queries, and design personalized workout and nutrition plans for you.