Your warmup routine

[Mister69]

Watching these people at my gym jump on a flat bench cold with a tank top and bouncing the bar off their chest. I literally cringe.

Heres my boring warmup lol;
lower;
Knee sleeve w/kwan long oil
5minute bike
Foam roll
Hip thrust
Hip mobility
Leg press 20 reps

Upper;
elliptical
Foam roll
Band ext/ internal rotation
Arm swings
Band face pull


I always stay covered up w/sweater and pants.

Even when I was training mma I would be drenched after warmups but that was a good thing.


How do you guys warmup?

[mouth]

It depends on what I'm working. If I'm doing legs, I'll do 5 minutes on the treadmill, followed by a set of 10 squats with just the bar. After that, I'll do my first working set (squats). On chest/shoulder/triceps day, I grab a 2.5lb plate and do arm circles (forward and reverse) then some movements to get my rotator cuff a bit warm. Then, I'll do some decline bench press with just the bar...and then a plate/side...then my first working set. On back day, I do some pulldowns then a bit of a lat stretch.

[RaptorMkII]

I generally don't do any kind of 'general' warm up (maybe 5min on a bike/treadmill if its really cold, or I'm feeling sluggish that morning). However I almost ALWAYS use a progressive warm-up for whatever movement I'm doing.

For instance, if I'm doing a bench press, I'll do 10 reps with just the bar, 5-6 with 95lbs, 5 with 135, and then triples up to ~20lbs below my working weight. I've found I DO have to be careful that I don't actually do any work warming up... Its a bit of a fine line, getting things warmed up while conserving energy for the working set .

[PTAaron]

I never do a "general" warmup - I do a specific warmup for each exercise I am doing though. I will do between 2 and 5 warmup sets for each exercise depending on what it is and how much weight I am moving. For something like curls I will usually do a light warmup set of 10-15, then a heavier warmup set of 5-6, then my work set. For something like leg press I will do a light set of 10 then add 2 plates per side, do another warmup set of 5-6, 2 more plates and do 3 ... and do that until I get to my work set - however many times that takes.
Between warmup sets I will do some stretching - especially my hips and my left biceps/forearm/elbow. Once or twice I've added in foam roller stuff for my legs before my leg workout, and I should probably do that more...

[Cajov]

I normally just strecth for a bit and then jog on the spot. After this I play a bit of Zumba lol :P

[haven68rs]

I found 5-10 Minutes in the Dry Sauna then 1 Warm up set is best for me. Depending on how heavy I am going I may do a steady increase, like on checst days I start light high rep then increase weight on my first sets slowly and lowing reps as I get to my ideal work weight.