You are here: Home / Warm Up Routines / Total Body Warm Up Routine

Total Body Warm Up Routine

Below you are receiving a complete total body dynamic warm up that can be used for resistance training. I included videos to demonstrate the exercises, and at the end of the post listed them out “on paper” so you can take the sheet to the gym with you.


  1. Improve tissue quality
  2. Increase elasticity and mobility of the major muscle groups, tendons, ligaments and joint structures. This also allows for better range of motion during training.
  3. Produce muscle activation.
  4. Prepares you for your workout ahead.
  5. Increases coordination and motor control.
  6. Allows you to work on some asymmetries, postural imbalances or anything of need etc.
  7. Raises body temperature, heart rate, respiratory rate, and also oxygen and blood flow to muscle

Lets get to the warm up already. All the exercises are listed in order below.



Lying Supine:

Prone/Plank Position:

Kneeling and half Kneeling:


Once you know the exercises, here it is on paper with the reps/duration mapped out for you so you can take it wherever you would like…


Lyine Supine:

  • Lying Alternating Knee Hugs (1×6/side)
  • Lying Knee to Knee Mobilization (1×8)
  • Leg Lowering Progression (1×10/side)
  • Hip Lift Progression (1×6/side)

Prone/Plank Position:

  • Extended Plank w /Hip Flexion (1×8/side)

Kneeling and half Kneeling:

  • Hip Flexor Stretch  (1×15 seconds/side)
  • Adductor Hip Rocking Stretch (1×5)
  • Half Kneeling Ankle Mobility w/Pole  (1×8/side)
  • T-Spine Extension/Rotation Progression (1×8/side)


  • Shoulder Dislocates w/band (1×5) to Arm Swings (1×5)
  • Bear Crawls Forwards/Backwards/Lateral
  • Split Squats Forward/Lateral/Rotational (1×5 each)
  • Leg Swings Front to Back/Side to Side (8 each)
  • Hang Stretch (15 seconds)

That is the complete total body warm up. Stretching, mobility, and activations included.  If you don’t know how to warm up and are planning on doing some resistance training, this should suit your needs. If you’re on an upper/lower body split training routine you can use these videos here. No matter the resistance training workout you plan on doing, you can use this routine. Enjoy!

About Justin Rivelli

Justin Rivelli has been training clients online and in-person at his private gym in Berkshire County, Massachusetts for over 15 years. He specializes in helping 35 to 65 year old adults improve their body composition with well-rounded fitness plans that suit their needs, wants, and lifestyle. You can find out more about him at


  1. Today, I went to the beach front with my children. I found a sea shell
    and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She
    placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this is totally off topic but I had
    to tell someone!

  2. Quality posts is the key to interest the users to
    go to see the web site, that’s what this web site is providing.

  3. Hey, I think your blog might be having browser compatibility issues.
    When I look at your website in Opera, it looks fine but when opening in Internet
    Explorer, it has some overlapping. I just wanted to give you a quick heads up!
    Other then that, superb blog!

  4. Hey there! Do you use Twitter? I’d like to follow you if that would be ok.
    I’m definitely enjoying your blog and look forward to new updates.

  5. Greetings I am so glad I found your site, I really found you by accident, while I was looking on Askjeeve for something else, Anyways
    I am here now and would just like to say thanks for a incredible post and a all round interesting blog (I also love the theme/design),
    I don’t have time to go through it all at the moment but I
    have saved it and also added your RSS feeds, so when I have time I will be back to read a great deal more, Please do keep up the great work.

  6. I was able to find good information from your articles.

  7. Appreciating the commitment you put into your blog and in depth information you provide.
    It’s nice to come across a blog every once in a while that isn’t
    the same outdated rehashed material. Fantastic read!
    I’ve saved your site and I’m including your RSS feeds to my Google account.

  8. I quite like looking through a post that will make men and women think.

    Also, thanks for allowing for me to comment!

  9. I’m impressed, I must say. Seldom do I come across a blog that’s both equally educative and interesting, and without a doubt, you’ve hit the nail on the
    head. The problem is something not enough people are speaking intelligently about.

    I’m very happy that I stumbled across this during my hunt for something concerning this.

  10. Hi there! This is kind of off topic but I need some guidance from an established blog.

    Is it very hard to set up your own blog? I’m not very techincal but I can figure
    things out pretty quick. I’m thinking about creating my own but I’m not
    sure where to begin. Do you have any tips or suggestions?

  11. Excellent blog right here! Additionally your site a lot up fast!
    What web host are you the usage of? Can I get your affiliate hyperlink in your host?
    I desire my site loaded up as quickly as yours lol

  12. Hi to all, the contents existing at this web site are in fact awesome for people experience, well, keep up
    the good work fellows.

  13. This site was… how do I say it? Relevant!!
    Finally I’ve found something which helped me. Thank you!

  14. At this time it looks like Drupal is the best blogging platform available right now.
    (from what I’ve read) Is that what you’re using
    on your blog?

  15. Wonderful website. A lot of useful information here.
    I am sending it to a few pals ans also sharing
    in delicious. And naturally, thank you to your sweat!

  16. I have read so many content on the topic of the blogger
    lovers however this piece of writing is genuinely a fastidious paragraph, keep it up.

  17. This design is wicked! You most certainly know how to keep a reader amused.
    Between your wit and your videos, I was almost moved to start
    my own blog (well, almost…HaHa!) Great job. I really loved
    what you had to say, and more than that, how you presented it.
    Too cool!

  18. Fascinating blog! Is your theme custom made or
    did you download it from somewhere? A design like yours with a few simple adjustements would really make my blog jump out.
    Please let me know where you got your theme. Bless you

  19. Thanks for finally writing about > Total Body Warm Up Routine – Justin Rivelli’s Physique TransformationsJustin Rivelli’s Physique Transformations < Liked it!

  20. Hurrah, that’s what I was exploring for, what a
    stuff! present here at this website, thanks admin of this web site.

  21. Wow, that’s what I was exploring for, what a information!
    present here at this weblog, thanks admin of this web page.

  22. Woah! I’m really enjoying the template/theme of this
    website. It’s simple, yet effective. A lot of times it’s challenging
    to get that “perfect balance” between superb usability and visual appearance.
    I must say you have done a superb job with this. Also, the blog loads extremely fast for
    me on Chrome. Excellent Blog!

  23. My family all the time say that I am wasting my time here at web, however I know
    I am getting know-how daily by reading thes good

  24. What’s up friends, how is all, and what you want to say regarding this post, in my view its truly remarkable in favor of me.

  25. Hi there, after reading this amazing article i am too
    happy to share my know-how here with colleagues.

  26. Hello there! This is my first visit to your blog! We are a team of volunteers and starting a new project in a community in the
    same niche. Your blog provided us beneficial information to work on. You have done a marvellous

  27. XEvil 5.0 automatically solve most kind of captchas,
    Including such type of captchas: ReCaptcha v.1, ReCaptcha v.3, Hotmail (Microsoft), Google, SolveMedia, Rambler, Yandex, +12000
    Interested? Just google for XEvil 5.0!
    P.S. Free XEvil Demo is available!

    Also, there is a huge discount available for purchase until 30th April: -30%!


Leave a Reply

Your email address will not be published. Required fields are marked *


Scroll To Top