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Beginner Gym Warm-Up Routine

This document outlines a gym warm-up routine specifically for weight training. It includes activities such as treadmill walking, arm circles, hip openers, bodyweight squats, push-ups, and warm-up sets to prepare the body for heavier lifts. The routine emphasizes raising heart rate, activating key muscle groups, and ensuring proper form.

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Mr Tech Boy
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46 views1 page

Beginner Gym Warm-Up Routine

This document outlines a gym warm-up routine specifically for weight training. It includes activities such as treadmill walking, arm circles, hip openers, bodyweight squats, push-ups, and warm-up sets to prepare the body for heavier lifts. The routine emphasizes raising heart rate, activating key muscle groups, and ensuring proper form.

Uploaded by

Mr Tech Boy
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Gym Warm-Up Routine (For Weight Training)

1. Treadmill Walk or Light Jog - 3 minutes

Start with a brisk walk or light jog to raise your heart rate and body temperature.

2. Arm Circles + Crosses - 1 min

30 sec small to large circles (forward/backward)

30 sec cross arms in front of chest and open wide.

3. Hip Openers - 1 min

Lift knee, rotate it outward, then step down (like opening a gate). Alternate legs.

4. Bodyweight Squats - 1 min

Do 15-20 slow squats focusing on good form to activate glutes, quads, and hamstrings.

5. Push-Ups or Incline Push-Ups - 30 sec

Warms up your chest, shoulders, and triceps.

6. Arm Swings + Shoulder Rolls - 1 min

Swing arms front-back and do shoulder rolls to loosen shoulder joints.

7. Warm-Up Sets (Before Heavy Lifts)

Do 1-2 light sets of the first compound lift using 40-60% of your working weight.

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