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 B52 All-In-One Home Gym Smith Machine
5-in-1 strength training system in a single machine
Supports free weight and smith machine workouts
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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- From $1,499.99
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$1,499.99 - Unit price
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Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01
An Expertly Crafted Gym Bench
The PLT01 weight bench has everything fitness enthusiasts want in a workout bench. It’s easily adjustable, allowing you to do a diverse array of incline, decline, and flat exercises at different angles when you pair this bench with a weight set. It’s also made with highly durable metals and with meticulous attention paid to construction and design, so you can workout confidently knowing that this gym bench is built to last! On top of that, it has a staggeringly high weight capacity of 1300 pounds! Finally, the PLT01 adjustable weight bench is made with comfort and ergonomics in mind. Its padding is made to withstand intense wear and tear as well as sweat, and it’s built to be intuitively and easily altered. This bench with a weight set can last a lifetime and you’ll never need or want another one!
Support Your Fitness Journey With Benches and Dumbbells
Weight benches and dumbbells are the bread and butter of countless different exercises for virtually every part of the body. Whether you’re doing incline bench presses, decline dumbbell presses, bent over dumbbell rows, or seated curls, you’re going to need either a weight bench or dumbbells or both. Playing such a central role in so many exercise routines, Major Fitness strives to provide high-quality products that reflect that importance. That’s why we go the extra mile to make sure our benches with weight sets are built for the long haul. All of our benches and dumbbells are made with high-quality, durable materials and are designed as well as tested to make sure that they can withstand intense use!
When it comes to our commitment to quality, don’t just take our word for it!
Major Fitness is committed to providing our customers top-of-the-line home gym equipment, made with durable materials and exceptional attention to detail, all for a competitive price. We take pride in our high rated customer reviews and welcome you to take a look at what our many satisfied customers have to say about our products.
- Regular price
- $219.99
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- $219.99
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$259.99 - Unit price
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Major Fitness Rack Mounted Leg Extension
If you want to take your leg workouts to the next level, Major Fitness’s leg extension rack attachment is the perfect addition to your home gym. You can easily affix this leg curl attachment to your Major Fitness power racks and Smith machines to get a powerful quad workout with leg extensions and a range of other exercises too!
- Regular price
- $389.99
- Sale price
- $389.99
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$389.99 - Unit price
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Major Fitness Rubber Flooring Gym Mats 0.31" Thickness
Material: 100% Rubber
Color: black & white dots
Quantity：16 pcs per box
Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft )
Footprint per tile: 2.7 SQFT
Tile thickness: 0.31'' (8mm)
GUIDANCE:
Power Rack: 12-16 pcs
Smith Machine: 16-20 pcs
Weight Bench: 6-8 pcs
- Regular price
- $316.99
- Sale price
- $316.99
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Major Fitness 4ft Olympic EZ Curl Barbell
Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.
- Regular price
- $119.99
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$149.99 - Unit price
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Aluminium Pulley & Weight Stack Bundle
Every day, you push yourself to make progress and become a better version of yourself. At Major Fitness, we’re here to support that journey with the Aluminum Pulleys & Weight Stacks Bundle – a perfect upgrade to elevate your training experience.
What’s New in This Bundle?
• Durable Aluminum Pulleys: Enjoy smoother movements, quieter operation, and a sleek, standout look for your Major Fitness all-in-one power racks and Smith machines.
• Weight Stack Set: Experience quick, hassle-free weight adjustments, allowing you to focus on your workout without interruptions.
Take the next step in your fitness journey with this essential upgrade!
Product Features:
Aluminum Pulleys for smoother, quieter operation with a sleek design.
Weight Stack Set for quick and hassle-free weight adjustments.
Each of our racks comes with dedicated aluminum pulleys and weight stacks.
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$669.99 - Unit price
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