Fitness Warm-Ups Beginner Warm-Up
| Difficulty: | Time: | Equipment: |
| Beginner | 10 Minutes or Less | Bodyweight Foam roller or lacrosse ball |
Complete these exercises in the order they are shown. The entire warm-up should take around 10 minutes, and by the end of it you should have broken a light sweat.
| # | Exercise: | Reps/time: |
| 1 | Foam Rolling | 3-5 minutes |
| 2 | Quadruped Extension/Rotation | 8 (each side) |
| 3 | Hip Flexor Mobilization | 8 (each side) |
| 4 | Arm Circles | 30 seconds (each direction) |
| 5 | Wall Ankle Mobilization | 8 (each side) |
| 6 | Side Leg Swings | 8 (each side) |
| 7 | Scapular Wall Slides | 8 |
| 8 | Front Leg Swings | 8 (each side) |
Beginner
Intermediate
Advanced
Bodyweight Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Resistance Band Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Suspension Trainer Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Dumbbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Kettlebell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Barbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Full-Gym Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
28-Day Challenges:
Core Challenge
Glute Challenge
Pull-Up Challenge
Push-Up Challenge
Squat Challenge