It's time to talk warm-ups. It should go without saying, but you'd be surprised how many gym-goers skip them - they're the secret ingredient to effective workouts. If you're the type of person who is too lazy to even brush their teeth before bed, listen up. Stretching and warm-ups are just as important. Do them consistently.
So, let's get your joints moving with the best warm-up exercises for training that we know. Nothing too complicated here!
We'll dive into the best warm up exercises we know, with a quick explanation of how and why.
Arm Circles – The Shoulder Mobilizer
Make small circles with your arms, forward for 10, then backward for 10.
The Why: You're loosening up your arms and shoulders while increasing blood flow. Ideal for prepping your upper body for what comes next.
Neck Rolls – The Tension Reliever
Roll your head in a circular motion, five times clockwise, and then five counterclockwise.
The Why: This simple exercise helps relieve tension in your neck muscles and increases flexibility!
Shoulder Rolls – The Upper Body Warm-Up
Lift your shoulders up towards your ears, hold for a second, and then roll them forward and backward 10 times each way.
The Why: Shoulder rolls are excellent for reducing stiffness in your upper back and shoulders, crucial for exercises like bench presses or overhead lifts.
Wrist Circles – The Joint Protector
Rotate your wrists in small circles, five times clockwise and five times counterclockwise.
The Why: Wrist circles are vital for maintaining joint health, particularly if your workout involves gripping weights or bars. These circles improve flexibility and can reduce the risk of strain or injury, keeping your wrists supple and strong for a range of activities.
Ankle Circles - Ankle Mobility
Circle your ankles around five times clockwise and then counter-clockwise.
The Why: Though typically seen in running or jogging, ankle mobility and flexibility are critical, especially for barbell work such as squats.
Jumping Jacks - Full Body Start-Up
Do 10 jumping jacks, starting with your legs closed and hands down, then jumping out to form a star shape and back in again.
The Why: They get the heart pumping and muscles alive - an excellent start to any workout!
High Knees – The Energizer
After jumping jacks, transition to running in place, bringing your knees as high as you can towards your chest for 30 seconds.
The Why: Think of it as a light slap in the face to wake up your body and get ready for the workout ahead.
Butt Kicks – The Glute Awakener
Kick back as you run on the spot, trying to get your heel to your butt. You'll feel it through your quads.
The Why: They warm up your knees and increase your heart rate, preparing you for more intense activities.
Lunges - A Stabilizing Classic
Perform lunges by stepping forward with one leg, lowering your hips until both knees are at 90 degrees, then alternating legs.
The Why: Engages multiple muscle groups and stabilizes your core, making it an excellent warm-up for leg day.
Squats - Ready for Leg Combat
Squats are a classic warm-up, especially if you’re heading into heavier leg workouts. Lower your hips as if sitting in a chair, then rise back up.
The Why: Squats are the ultimate full-body warm-up, preparing you for heavier lifting and explosive movements.
Time to Hit the Weights
Remember, a good warm-up is the cornerstone of a great workout session, so with these 10 exercises, you should be ready to roll.
While we've got you, it's worthwihle for us to mention that here at Major Fitness, we're all about top-quality gym equipment at unbeatable value. Thinking of a new upgrade for your home gym? Explore our range of equipment here and discover what a Major solution can do for you.
Power on and stay safe!
Best sellers
MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01
【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination.
【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time.
【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training.
【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed.
【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
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$399.99 - Unit price
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MAJOR FITNESS All-In-One Home Gym Power Rack F22
Ultimate Fusion of Power and Aesthetics
Perfect for Intermediate to Advanced Users
Enhanced Versatility with 6 Band Pegs
Ultra-stable Structure
Dual Independent Pulley System
17 Height Adjustable Holes
800 lbs Reinforced Safety Arms Capacity
Max Capacity on Pulley System 300 lbs on Each Side
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MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52
5-in-1 Strength Training System in a Single Machine
Supports Free Weight and Smith Machine Workouts
Upgraded Adjustable Foot Plate and 6 Band Pegs
Premium Cable Pulley System for functional Training
Independent Dual Pulley System for multiple user workouts
Heavy-Duty build for safe and steady usage
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MAJOR FITNESS All-In-One Home Gym Power Rack PLM03
EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs.
ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more.
CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate.
OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
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MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set
MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.
A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough.
Constructed from high-quality rubber with low bounce, these plates are designed to withstand repeated drops, protecting both your flooring and your bars.
Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance.
Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms.
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MAJOR FITNESS 7ft 20kg Home Gym Barbell
MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is finished with electrophoresis.
Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms.
Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym.
Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs.
The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
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MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35
Unique Foldable Design
4 Functional Systems Integration
7 Adjustable Folding Angles
15 Adjustable Height Options
Double Pulley System
Various Practical Attachments Included
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MAJOR FITNESS All-In-One Home Gym Smith Machine SML07
Meet the SML07 – your great fitness ally! This innovative All-In-One Smith Machine is a revolutionary addition to home gyms, merging up to five strength training stations into one compact unit. The SML07 seamlessly integrates a power rack, Smith machine, cable pulley system, multi-grip pull-up bar, and a 360° landmine, all in one versatile piece of equipment. Constructed from 2x2” 14-gauge steel and boasting a rackable capacity of 1,000lbs, the SML07 Smith machine provides a safe, sturdy, and adaptable setting for strength training.
Fed up with waiting for equipment in crowded commercial gyms? It's time to establish your own home gym, offering safety and privacy. The SML07 All-In-One Smith Machine serves as a comprehensive solution for your full-body weight and resistance workouts – ideal for everyone from beginners to fitness enthusiasts aiming to enhance their strength and muscle development!
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