Dynamic Warm-up: A 10 Minute Pre-Workout Routine for Women


It’s important to perform a thorough warm-up before you start your training session. Warming up is integral, and if done properly can reduce your risk of injury and improve your performance.


A good dynamic warm-up is designed to:

– Increase your core temperature
– Increase blood flow to your muscles
– Increase muscle temperature for improved ability to stretch (extensibility)
– Improve posture and alignment
– Help with muscle activation/mind-muscle connection
– Prime your central nervous system for lifting heavy (or running fast, or jumping high)




In general, a proper warm-up only takes about 10 minutes to complete, and the benefits are worth it!


Below you’ll find a video with 8 exercises you can do to ensure that you’re entire body is thoroughly warmed up. You want to do 8-10 reps of each of these exercise (per side, where applicable):

  • Hip Circles
  • Fire Hydrants
  • Birddog
  • Half Kneeling Internal Rotation
  • Glute Bridge
  • Clamshell/Clam
  • Shoulder Blade Retraction/Dynamic Blackburn
  • Quadruped Extension/Rotation



Once you’ve completed this warm-up, you can add a few movement-specific exercises to your warm-up (i.e. if you’re squatting that day, do some Bodyweight Squats, if you’re Bench Pressing that day do some Push-ups).


You can also add some explosive movements into the mix. When you do this and what you choose is a whole article unto itself, but some examples would be:


– Lateral Hops
– Box Jumps
– Medicine Ball Throws


At that point, you’re fully prepared to have a safe and effective workout. Make sure you give this Dynamic Warm-up a try and let us know what you think!



About the Author: Molly Galbraith

Molly is a certified strength and conditioning specialist from Lexington, Kentucky, and co-founder and owner of Girls Gone Strong. She recently stepped away as co-owner of her gym to focus more on GGS and her own website and you can also connect with her on Facebook, Twitter, and Instagram.