I’m a certified trainer and this is the five-minute, full-body warm-up I get all my clients to memorize

An effective warm-up doesn’t have to take long. Just five minutes before the main bulk of your workout can mobilize your body, wake up dormant muscles and improve your range of motion.

A good rule of thumb for an effective warm-up is that it should closely reflect the workout you’re about to undertake.

If you’re about to embark on a run, for example, you wouldn’t be especially well served by doing a load of push-ups and shoulder rolls.

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Instead, you should include plenty of single-leg exercises and moves that involve bouncing on your feet—like jogging and gently hopping on the spot.

That said, there is a five-minute routine I get all my clients to memorize that prepares their body for any strength workout.

How to do this full-body warm-up

This full-body sequence can be subdivided into four sections:

1. The first gently mobilizes the spine through all three planes of motion.
2. The second helps unlock stiff hips and weak hip flexors.
3. The third activates the often dormant posterior chain muscles.
4. The fourth targets the core and anterior chain muscles along the front of the body.

It starts very gently, increasing in intensity to gradually elevate your heart rate and get the synovial fluid moving around your joints.

In total, it should take around five minutes but if you have time, double up on each of the moves to give your body plenty of time to get going so it’s ready for the workout to come.

1A. Side bend

Time: 20sec

Targets: Lateral spinal flexion

• Stand tall with your hands by your sides.
• Keeping your hips stationary, bend your upper body to one side, then the other.
• You should feel a gentle stretch down each side of your body, while promoting lateral flexion of your spine.

1B. Torso twist

Time: 20sec

Targets: Thoracic spine rotation

• Stand tall with your arms crossed, hands on your shoulders and elbows at shoulder height.
• Keeping your hips stationary, carefully rotate your body in one direction, then the other, to mobilize your mid back.
• Don't rush or over-rotate or you will shift the focus away from your thoracic spine (the middle of your back).

1C. Cat-cow

Time: 20sec

Targets: Spinal flexion and extension

• Start on your hands and knees with a neutral spine.
• Inhale as you lift your head and slowly arch your back (this is cow pose).
• Exhale as you tuck your chin and slowly round your back (this is cat pose).
• Move between poses with control, matching the movements to your breath.

2. Kneeling lunge matrix

Time: 30sec each side

Targets: Hip flexors and pelvis

• Start in a kneeling position with your tailbone tucked under to avoid arching your lower back.
• Step your left foot forward, and carefully move your left knee forward past your toes, then back.
• Step your foot diagonally to the side, and carefully move your left knee forward past your toes, then back.
• Step your foot out to the left, so your left foot points left, and carefully move your left knee forward past your toes, then back.
• Reverse the movements back to the start.
• Continue for time, then repeat on the other side.

3A. Good morning

Time: 30sec

Targets: Hamstrings, glutes and lower back

• Stand with your feet hip-width apart, a slight bend in your knees, fingers by your temples.
• Sit your butt back and hinge forward at your hips to gently stretch the back of your thighs.
• Drive your hips forward to stand tall, squeezing your glutes at the top of the movement.

3B. Glute bridge

Time: 30sec

Targets: Glutes and lower back

• Lie on your back with your knees bent, feet flat on the floor and close to your buttocks.
• Place your hands by your sides for support or raised overhead to make this more challenging.
• Push through your feet to lift your hips until your body is in a straight line from shoulders to knees.
• Slowly lower your butt to tap the floor, then go straight into the next rep.

3C. Y-T-W

Time: 30sec

Targets: Mid and upper back and rear deltoids

• From standing, sit your butt back and hinge forward at your hips while keeping your back straight.
• Keeping your arms straight, raise your arms diagonally away from your body to make a ‘Y’ shape. (Y).
• Next, raise your arms out to your sides (T).
• Lastly, bend your elbows and raise your arms (W).
• With each shape, focus on squeezing the small stabilizer muscles around your shoulder blades and upper back.

4A. Split squat

Time: 15sec each side

Targets: Quads, glutes and ankles

• Stand with your feet hip-width apart.
• Take a big step straight back with one foot.
• Bend both knees and lower until your back knee is just above the floor, keeping your chest facing forward.
• Extend your legs to rise.
• Maintain a steady tempo for 15 seconds, then switch sides.

4B. Walkout

Time: 30sec

Targets: Chest, shoulders, core and arms

• Stand tall and reach your hands overhead.
• Carefully fold forward and place your hands on the floor, allowing a light stretch in the back of your legs.
• Walk your hands forward until your hands are under your shoulders and your body is in a straight line from head to heels.
• Optional: perform one, two or three push-ups with each rep to power up your chest.
• Walk your hands back and return to standing, then repeat.

4C. High plank shoulder tap

Time: 30sec

Targets: Chest, shoulders and core

• Perform a walkout to assume the top of a push-up position on your toes (harder) or knees (easier).
• Engage your glutes and core.
• Keeping your hips level, lift one hand off the floor to tap your opposite shoulder, then return it to the floor.
• Repeat with the other hand and opposite shoulder.
• Alternate for 30 seconds.

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