Adding a calisthenics warm-up to your pre-workout regimen can proactively encourage improvements in your exercise performance and recovery. These exercises function as dynamic movements that prepare the joints and muscles for activity, helping to deter potential injury risks.
Every lifter should have a warm-up routine integrated at the start of their training sessions. If you don’t, you can use these example calisthenics warm-up exercises to make a positive impact on your training performance.
8 Calisthenics Warm-Up Moves
Prepare your joints and muscles for activity with these top calisthenics exercises.
- Jumping jack.
- High knee.
- Leg swing.
- Arm circle.
- Cat-cow stretch.
- Glute bridge.
- Chest and front shoulder stretch.
- Wrist curl.
Inserting these warm-up exercises into your pre-workout routine can proactively reduce injury risk and improve performance by boosting joint mobility.
8 Calisthenics Warm-Up Exercises
To start integrating a warm-up into your calisthenics workouts, you need quality exercises to prepare your body for movement. Use these calisthenics warm-up exercises in your pre-workout regimen to improve blood flow, range of motion, and performance.
Jumping Jack
The jumping jack is a cardiovascular-based exercise involving the movement of the arms and legs while jumping. It is sometimes called a star jump or, in the military, the side-straddle hop. Muscles worked in the jumping jack include the glutes, calves, quadriceps, hamstrings, deltoids, and hip adductors.
Considered a high-intensity functional training movement, the jumping jack is effective for increasing muscle strength and endurance capacity. Its rapid movement helps increase heart rate and blood flow, engaging multiple muscle groups to prepare the body for action.
How To Do
- Start in a standing position with feet shoulder-width apart and arms at your sides. This is your starting position.
- Move your hands above your hand while simultaneously jumping your feet out to the sides. Aim to jump your feet out about a foot wider than shoulder-width.
- Quickly jump your feet back in to return to the starting position.
- Repeat for reps.
Tips
- Straighten your arms out with the slightest bend in the elbow to encourage greater movement in the torso. The more bend in the elbow, the less extension of the arm during the jumping jack. This, in turn, decreases engagement of the joints and muscles group as a warm-up movement.
- Make this movement as fluid as possible when combining the upper-body and lower-body motions.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 15–20 |
| Hypertrophy | 2–6 | 20–25 |
| Endurance Training | 2–4 | 30–40 |
| Power Training | 2–5 | 10–15 (Explosive) |
High Knee
High knees are another cardiovascular exercise commonly used to increase blood flow and warm up the legs for activity. It activates the hip flexors, hamstrings, quadriceps, core, glutes, and calves.
A classic warm-up, high knees are a calisthenic exercise that integrates only body weight in its movement pattern. Its quick leg movement increases the heart rate and blood flow to warm up the body. The leg action in this exercise also prepares the muscles and joints for activities like jogging, running, or jumping.
How To Do
- Stand with feet hip-width apart. This is your starting position.
- Quickly drive up the left knee, bringing the right hand up in front of you with the elbow bent. Aim to drive the hip up to a 90-degree angle or higher.
- Return to the starting position.
- Switch sides.
- Continue alternating sides rapidly.
- Repeat for reps.
Tips
- Make sure the opposite arm moves with the working leg. The mirroring movement of the arm drawing up with the leg follows the same motion as walking. One arm typically moves with the opposite leg.
- Create a 90-degree angle with the leg or higher to establish a healthy range of motion. This is productive for increasing joint and muscle engagement to appropriately prepare the body for actions like jumping and running.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 20–30 seconds |
| Hypertrophy | 3–5 | 30–45 seconds |
| Endurance Training | 4–5 | 45–60 seconds |
| Power Training | 4–6 | 10–15 seconds |
Leg Swing
Leg swings are a lower-body calisthenics warm-up exercise. It integrates muscles like the calves, quadriceps, hamstrings, groin, hip flexors, adductors, and abductors.
The leg swing is proactive in increasing joint flexibility and mobility. It has also been shown to enhance functional activity, balance, pain, and quality of life in individuals with knee osteoarthritis.
It is commonly used as a dynamic stretch pre-training to prepare the lower body for activities like squatting or running. Dynamic stretches involve active movements that help to increase the range of motion and decrease passive stiffness.
How To Do
- Stand with your feet hip-width apart. This is your starting position.
- Hold onto a chair or wall on your left side for balance.
- Draw your right leg directly behind you as far as you can go without compromising form. The body should remain straight without bending, arching, or hunching.
- Drive the leg forward in front of you with the same form cues.
- Repeat for reps.
- Switch sides.
Tips
- Maintain proper form throughout the leg swings by preserving a standing position. Do not hunch, arch the back, or bend the body to the sides.
- Start in a smaller range of motion. As your joints warm up you can broaden the range of the leg swing.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–4 | 30–45 seconds |
| Hypertrophy | 2–4 | 30–45 seconds |
| Endurance Training | 2–3 | 30–45 seconds |
| Power Training | 2–3 | 30–45 seconds |
Arm Circle
Arm circles are an upper-body calisthenics warm-up that does not use any equipment. It is a dynamic stretch where the arms create a circular motion to warm up the joints and muscles.
This movement warms up the shoulder joints and upper body muscles like the deltoids, biceps, triceps, and upper back. It is best suited as a warm-up for upper-body training days where exercises like pull-ups or bench presses are performed.
Arm circles can also be used for lower body days when the torso bears heavy weights. Examples of this include barbell squats and deadlifts. The arm circle calisthenic warm-up can also be integrated for athletes to improve athletic performance.
How To Do
- Begin in a standing position with feet hip-width apart. This is your starting position.
- Ensure that your arms are straight throughout the movement.
- Move your arms forward, then upward to the ceiling, and behind you to form a circle.
- When you return to the starting position, this is one repetition.
- Repeat for reps.
Tips
- Have the hands follow the movement of the arms naturally. To explain, the hands will start in a neutral position at the start of the arm-circling motion. As the arm circle progresses, the hands will naturally turn away from the body and then finally return to a neutral position.
- Execute the arm circles in a slow and controlled movement. Starting too fast may agitate the shoulder joints and risk pulling a muscle.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 8–15 |
| Power Training | 3–5 | 2–6 (Explosive) |
Cat-Cow Stretch
The cat-cow stretch is a popular yoga movement, also called Chakravakasana, used to improve posture and decrease back pain. It works muscles like the abdominals, glutes, pelvic floor, hip flexors and extensors, and more.
Poses like the cat-cow stretch are productive in improving functional fitness in older adults. It is a gentle alternative to weighted or resistance band exercises and stretches for individuals who may have difficulty performing these. The cat-cow stretch can improve spinal mobility, loosening up the back muscles and joints for action.
How To Do
- Begin in a tabletop position on hands and feet. Your hands should be beneath your shoulders and knees beneath your hips. This will be your starting position.
- Inhale and transition into a cow pose.
- Lift your head upwards as you press your chest forward and arch your back. The final look should be similar to the arch of a cow’s back.
- Exhale and return to the starting position.
- Immediately move into cat pose.
- Inhale and tuck in your tailbone, draw your pubic bone forward, and drop your head towards the floor. Round your shoulders outward, executing these cues simultaneously.
- Exhale and return to the starting position. This is one repetition.
- Repeat for reps.
Tips
- Aim to execute the cat-cow stretch as fluidly as possible. Go slow and take your time moving from one pose to the next to focus on form and engagement.
- Some people may experience knee pain or discomfort while in the tabletop position. Place a cushion or rolled-up towel beneath your knees for comfort.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–4 | 20–30 seconds |
| Hypertrophy | 2–4 | 20–30 seconds |
| Endurance Training | 2–3 | 30–45 seconds |
| Power Training | 2–3 | 15–20 seconds |
Glute Bridge
The glute bridge is a lower-body calisthenics warm-up that prioritizes engagement of the glutes. In its weighted variations, like the barbell hip thrust, it can be used to promote strength and muscle improvements. As a warm-up exercise, the glute bridge is effective in preparing the lower body for movement.
In one study, they found the single-leg bridge variation has the second-highest activation for gluteal muscles. The muscle activation rate was 47%. As for the hamstrings, the muscle activation rate was 40% in this exercise. The glute bridge and its variations actively engage lower body muscles and joints, like the hips, to increase blood flow. Preparing the glutes and hip joints is essential for supporting balance, stability, and power in movements like the squat.
How To Do
- Lie down on a flat surface with arms at your sides.
- Bend your knees, placing your feet flat on the ground.
- Position your feet about hip-width apart. This will be your starting position.
- Inhale.
- Exhale and press through your feet to lift your butt off the ground.
- Pause when you form a straight line from knees to shoulders.
- Inhale and return to the starting position.
- Repeat for reps.
Tips
- Do not lift the head or shoulders off the ground while executing the glute bridge. Keep your head on the ground to prevent excess strain on the neck from lifting it.
- Avoid pushing the hips too far and arching the back. Stop when the knees and shoulders form a diagonal line to deter hip or back pain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Chest And Front Of Shoulder Stretch
The chest and front of shoulder stretch is an upper-body calisthenics warm-up, more specifically for the shoulders and chest. It uses a mobility stick, commonly found in gym spaces, and can be bought online. The mobility stick is used to establish a stretch in the chest and shoulders while performing a broad arm motion.
Adding this calisthenics warm-up to the beginning of your workout session can prepare the upper body for action. It engages the shoulder joints and muscles like the pectorals, deltoids, and trapezius. This helps increase blood flow, decrease tightness, and improve range of motion.
How To Do
- Start in a standing position with feet hip-width apart.
- Grab the mobility stick in an overhand grip (palms start facing backward) about shoulder distance.
- Hold the stick at your thighs. This is your starting position.
- Raise your arms over your head with your arms straight.
- Lower the stick behind your head, bending at the elbows. You should feel a stretch in your chest and front delts.
- Pause.
- Return to the starting position.
- Repeat for reps.
Tips
- If the stretch is too intense while performing the chest and front of shoulder stretch, adjust your grip. Find what works best for you and feels good to warm up your joints and muscles.
- Take this stretch slowly and carefully to increase the engagement of the muscles and joints. Feel out the movement and focus on mind-to-muscle connection to boost the stretch.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–4 | 20–30 seconds |
| Hypertrophy | 2–4 | 20–30 seconds |
| Endurance Training | 2–3 | 30–45 seconds |
| Power Training | 2–3 | 15–20 seconds |
Wrist Curl
The wrist curl is a great calisthenics warm-up stretch to prepare the wrist joints for exercise. In exercise and daily life, the wrist joints are active in countless functions, from brushing our teeth to lifting weights.
Preparing the wrist joints for activity through warm-up movements like the wrist curl proactively sets up the body for success. It readies the wrists for different ranges of motions and weight loads, preventing sprains, strains, and overuse injuries. Use the wrist curl stretch for upper- and lower-body training sessions to deter joint injury or pain.
How To Do
- Stand with feet hip-width apart.
- Position your arms at your sides with space between your hands and thighs. Your hands should be in a neutral position with palms facing you.
- Form fists with both hands. This is your starting position.
- Curl your fists into your wrist as far as you can.
- Pause.
- Return to the starting position.
- Repeat for reps.
Tips
- Focus on slow and controlled movements, emphasizing the stretch of the motion.
- Never force the stretch, especially if you feel pain. There should be some resistance and maybe even slight discomfort as the muscle is stretched, but not pain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–6 | 2–6 |
| Hypertrophy | 3–6 | 6–12 |
| Endurance Training | 2–3 | 12+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Best Calisthenics Warm-Up Routine
Want to get started improving your exercise performance while also preventing potential injury? Use this sample calisthenics warm-up routine in your next pre-workout regimen.
Exercise | Sets | Duration | Rest (between sets) |
|---|---|---|---|
| Cat-Cow Stretch | 2 sets | 20–30 seconds | 10–20 seconds |
| Wrist Curl | 2 sets | 20–30 seconds | 10–20 seconds |
| Leg Swing | 2 sets | 20–30 seconds | 10–20 seconds |
| Arm Circle | 2 sets | 20–30 seconds | 10–20 seconds |
| Jumping Jack | 2 sets | 20–30 seconds | 10–20 seconds |
Benefits Of Calisthenics Warm-Ups
There are many worthy benefits that can be achieved by integrating calisthenics warm-ups into your workout routine. From speeding up blood flow, improving mobility, and decreasing injury risk, find out more below.
Speeds Up Blood Flow
In exercise, speeding up blood flow is vital for feeding oxygen to the muscles. This natural bodily action results in the optimization of these muscle’s performance. During this process, waste products like lactic acid and carbon dioxide are also removed to deter fatigue and muscle soreness.
A calisthenics warm-up integrates dynamic movements that increase blood flow to aid performance and recovery. With the increase in blood flow, circulation can be improved to the extremities. Dynamic stretching, like exercises in a calisthenics warm-up, is beneficial for improving blood flow to the muscles during exercise.
Improves Mobility
Mobility refers to the capacity to move the body in a full range of motion with control. The goal is to have a healthy range of motion to deter potential injury risks, such as hyperextending a limb. Hyperextension is a common occurrence in sports, where a joint is forced beyond its normal range of motion, causing injury.
Performing a calisthenics warm-up regularly before your training sessions can benefit mobility. It integrates dynamic stretches that proactively improve mobility and range of motion. Integrating resistance exercises is the next step to increasing muscle strength, and reducing disability and pain intensity in issues like muscle pain.
Prevents Injury
Calisthenics integrates bodyweight exercises and movement patterns to challenge a lifter’s balance, endurance, mobility, and strength. Integrating appropriate calisthenics warm-up movements can prepare the body for activity without overworking or fatiguing it. As a result, benefits like increased blood flow and range of motion can act as injury prevention tools.
Together, these benefits fuel oxygen to the muscles to warm them up and decrease joint stiffness. The increased mobility improves the range of motion to reduce injury risk during exercise, which can be achieved through calisthenics warm-ups.
Safety Training Tips
Exercise has many health and fitness-related benefits to take advantage of, but if done incorrectly, it can lead to injury. The same can go for stretching. Use these safety training tips to correctly integrate a calisthenics warm-up into your training to produce results and prevent injury.
- Listen To Your Body — Stretching is meant as a preparation maneuver, not as a high-intensity workout. It should be taken slowly and measured to prioritize proper engagement of joints and muscles to ready them for activity.
- Be Consistent — Don’t skip a dynamic stretch before your workouts. To see the results from stretching, they should be done consistently to prevent injury and improve performance.
- Observe Your Breathing — Watch how you breathe while you stretch and lift and see how it affects your performance. Some lifters, typically beginners, have the bad habit of holding their breath while lifting and stretching. The muscles need oxygen to perform, so withholding your breathing will not benefit your performance.
Emphasize proper breathing techniques to increase core activation to protect the spine and fuel the muscles. For example, in the eccentric (lowering) portion of the lift, inhale to feed the muscles oxygen. During the concentric (lifting) portion, exhale to activate the core.
Conclusion
Adding a warm-up to your calisthenics workout plan can be advantageous for many reasons. From increasing blood flow to preventing injury, dynamic stretches like the provided calisthenics exercises, positively impact exercise performance.
Always listen to your body and rest or take it back a notch when needed. Use these calisthenics exercises in your warm-up routine to reap the desirable benefits in your fitness journey.
Frequently Asked Questions
To warm up for any type of activity, whether it is a sport or exercise, use dynamic stretches. This style of stretching uses active movement to increase blood flow and prepare the muscles and joints for activity.
Yes, before any type of active movement, you should be stretching, specifically dynamic stretches. These active stretches prepare the body for activity and reduce injury risk.
It is not advised to not stretch before working out. Some lifters do light walking or cardio to warm up their body before exercise. Tight or cold muscles and joints can lead to injury, so dynamic stretching is heavily recommended.
A warm-up shouldn’t take an egregious amount of time. It depends on whether you feel warm or cold and need more or less warm-up time. Typically, a warm-up can last anywhere from 10-15 minutes.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Kaelyn Buzzo, PT Personal Trainer & Nutrition Coach
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