If you've never seen Zombieland you should watch it (maybe not with little ones). In a post-apocalyptic world, Tallahassee is hoping to go down into a ravine to search a Hostess truck for Twinkies. Columbus tells him he should limber up first. Tallahassee replies with the classic line, "you ever seen a lion limber up before it takes down a gazelle?"
There are usually two types of people in the gym:
Way too much warming up. Like 20-30 minutes of mobility. Ain't nobody got time for that.
No warm-up. Just starts crushing weight cold turkey. *injury has entered the chat
I'm a fan of a happy medium. 5-7 minutes of dynamic exercises to prepare you body for exercise and to help decrease the likelihood of injury.
Less is more here and make it specific to the workout for the day. For instance, don't hop on a bike to prepare for arm day.
For leg day think: knee hugs, lateral lunges, bodyweight squats, etc.
For upper body think: passthroughs, band pull aparts, a thoracic ratation exercises, etc
For simplicity, I use the same warm-ups regularly, so I don't waste time thinking about what to next! Check out my upper body and lower body warm-ups below that will accompany my workout program launching this Monday 4/4.
Let me know what you think and any questions you may have!