Warm-up Games — Queen Street Fitness (2022)

Below are descriptions, instructions, and variations for some of the Warm-Up games we play at Queen Street Fitness.

We recommend to complete a general warm-up before games to get athletes moving and avoid injury.

ab-mat volleyball

Class Size
4+, even number

Score the most points.


  • Divide the class into 2 teams, teams stand across from each other with a blue mat in between as a "net".

  • Define the boundaries of the playing area with small cones.

  • Each player has an ab-mat, and there is one foam ball. The ball can only be hit with the ab-mat.

  • One team begins by "serving" the ball over the net with their ab-mat. If the ball goes out of bounds on a serve, the player can have a re-serve.

  • There are 3 hits allowed per side before the ball has to go back over the "net".

  • A point is scored when the ball hits the ground, if it is hit out of bounds, or if there are more than 3 hits on one side.

  • Players rotate positions (clockwise) after each point.

  • Games can go to whatever makes sense for the timing and size of the class.

  • If the ball hits the roof it is still live, play it.

Options and Variations

  • Athletes can perform an easy bodyweight movement when their team loses a point.


Class Size
2+, even number

Throw and catch the ball with a partner.

Options and Variations

  • Less dominant hand

  • Balance on one leg

  • One eye closed

  • In a plank

  • On your back

  • Ball Reaction: Partner with the ball stands face first partner's back. Partner 1 throws the ball in the air over their head, Partner 2 tries to catch it.


Class Size
Larger class

To be the last person still playing in their group


  • There are two lines set up in front of a wallball target

  • These rules are very similar to that of “Bump”, played with a basketball

  • The first person in line throws the play, attempting to hit the target. If they hit the target they pass the ball to the person behind them. If they don’t they keep on throwing until they do.

  • After their first shot the person behind them is allowed to start throwing. If they second person in line hits the target before the person in from of them, they (first person in line) is out and has to perform some sort of penalty


  • Throwing balls can always be dangerous! Make sure the players are in a specific section in the gym without any important equipment near the targets.

BUMP 2.0

Class Size
Less than 6 people

To accumulate the most points within the allotted time


  • There are three cones set up vertically in front of three wall ball targets (9 cones in total)

  • The cone closest to the target is worth 1 point, the next cone is worth two and the last is worth three

  • Each player is given their own ball

  • The players have to stand at a cone, each worth a specific amount of points, and throw the ball in hopes of hitting the target. If they hit the target they receive the point

  • Players are allowed to bump other player’s balls. This must be “ball to ball” contact (ie. you cannot use your hand to slap another ball away)


  • Throwing balls can always be dangerous! Make sure the players are in a specific section in the gym without any important equipment near the targets.


Class Size
Good for a larger class, 10+ (even number)

Complete the burpees before the other team.


  • The two teams stand across from each other with a line of boxes separating the two

  • Each person is paired up with someone else on the other team

  • You must use only your fingers to flip the red solo cup, so that it lands face down

  • Once a team member has successfully flipped the cup the entire team must complete 2 burpees and then the next team member attempts to flip their cup

  • This keeps going until one team has flipped all of their cups and completed all their burpees

Options and Variations

  • Perform a different easy body weight movement (ie. air squats)

  • Increase or decrease the amount of burpees

  • Use less dominant hand

    (Video) Wall Ball Shots - Warm Up Game - Crossfit San Jose


  • Be weary of the box jumps when trying to complete the burpees quickly


Class Size
2+, even number

To grab the cone before your partner.


  • Everyone finds a partner, grabs one cone for each pair, form two lines (facing their partner) and get into a squat. There should be an even number of players so that everyone has an opponent.

  • Each pair places their cone equidistant between them.

  • The game leader calls out body parts (eg. head, shins, knees, back). Each player must place their hands on that body part immediately. Then, the game leader will randomly call out "CONE!" As soon as they hear "cone," players must try to grab the cone before their partner.

  • The partner who fails to grab the cone first does a movement penalty (eg. 5 air squats)

  • After the penalty is completed, switch partners.


Class Size
Good for a larger class, 10+

For the It, to tag the designated person.
For the group, to prevent their designated person from being tagged.


  • One person is it. The remaining athletes hold hands in a big circle.

  • One athlete in the circle is selected as the person for the It to try and catch.

  • Time is put on the clock (eg. 1 minute). The It remains outside the circle, and the circle rotates quickly to try and keep the It from catching the designated person.


  • Limit field of play (eg. not past the pillar or inside the rig)


Class Size
2+, even number

To stay on your plate with your grip on the dowel longer than your partner.


  • Everyone gets into partners (preferably of similar size/strength)

  • Each partner gets one dowel and two 25lb plates

  • Each partner stand ons a plate, about 2 feet away from their partner's place

  • Each partner hold one end of the dowel- the object of the game is to get their partner to either give up their grip on the dowel, or to fall off their plate

Options and Variations

  • Less dominant hand

  • Standing on one leg

  • Allow them to let grip loosen on the dowel (slip briefly and re-catch)


  • Don't be a jerk


Class Size
Good for a larger class, 10+

When the time runs out, to have the majority of the objects flipped in the direction specified for your team.


  • The class is split into two teams (one team is farmers, one team is lumberjacks)

  • In the middle of the gym, scatter an object that can be either oriented 'face-up' or 'face-down,' like cones or abmats

  • The farmers' objective is to flip as many of the objects as possible so that they are facing up

  • The lumberjacks' objective is to flip as many of the objects as possible so that they are facing down

  • Set a clock and when the time runs up, the team with ore objects facing in their direction wins

  • Play more than one round, and give the losing team a penalty each round (10 burpees, 15 air-squats, etc)

  • athletes are not allowed to "crowd" a specific area- must keep moving

Options and Variations

  • Athletes much go back and touch the wall between each flip

  • Athletes must play on all fours


  • Keep heads up!


Class Size
Medium to larger class, 8+

To remove everyone else's flag, while keeping your own.


  • Everyone puts a flag (towel) on their hip (tucked into shorts), goal is to grab the towel off other players' hips.

  • No contact except for the flag

  • If your flag is grabbed, a penalty (eg. 5 air squats), or elimination


  • Save for specific groups who will not be aggressive


Class Size
Medium to larger class, 8+

(Video) Lee Mack's Joke Leaves John Cleese In Near Tears | The Graham Norton Show

To get more tokens than the other team before the clock runs out.


  • The class is divided into two teams. A set time is established for game play (eg. 2 minutes).

  • Each team has 3 "pins" set up in a triangle (foam rollers standing upright).

  • Put a poker chip inside each foam roller (on the ground) to indicate their location so they can quickly be placed back when they are knocked down.

  • Once the clock starts, one at a time, team players will start behind a set line, and "bowl" with a med-ball, trying to strike down all the foam rollers.

  • If they do not knock down all foam rollers in their first (or second, or third) attempt, they must run, grab the ball, and try again.

  • Once a player knocks down all their pins, they must run to reset the pins (using the poker-chip markers) and grab the ball for the next player. The next player can begin as soon as the first player has reset the pins and they have the ball.

  • They then must perform 5 air squats, take a token from a pile behind the starting line, and place the token in their team's pile.

Options and Variations

  • More foam rollers

  • Heavier/different weight med balls


Class Size
Good for a larger class, 10+

To knock down the other team's foam rollers.


  • The class is divided into two teams (a good way to do this is to get each athlete to find a partner who they think is around the same skill level as they are at dodgeball)

  • Each team has control over one half of the field of play (delineated by a line of cones). Balls are placed in the middle. At the back of each team's area, there is a bench with 4 foam rollers standing upright.

  • Like regular dodgeball, on "GO!" athletes starting at the back, run to the middle, and try to hit the opposing team with balls. They cannot cross the centre line.

  • When an athlete is hit (neck down) with a ball, they must leave the area of play (eg. go inside the rig) and perform a movement penalty (eg. 5 airs squats). However, the real objective is to knock down the other team's foam rollers. By hitting opponents, the floor is opened up for more access to the foam rollers.

  • The game is won when the other team's foam rollers are all knocked down.


  • Head shots do not count


Class Size
Medium to larger class, 8+

For the seeker, to find everyone in the class before the time is up.
For hiders, avoid being found!


  • The seeker goes to a designated area while everyone is hiding (eg. by the front door)

  • Hiders are given a set time to find a spot, and the seeker is given a set time to find them (eg. 30 seconds to hide, 1:30 to seek)


  • Some areas should be off limits (storage areas, bathrooms)

lava traverse

Class Size
4+, even number

For both partners (or whole group of 3)to make it across the gym without touching the floor.


  • The ground is lava! With a partner- athletes race across the gym, but aren't allowed to touch the gym floor. With 2 10lb plates, they can make it across the floor by both standing on a plate and moving to the next one.

  • If one of the partners touches the floor, they must start back at the rig

Options and Variations

  • 25lb plate

  • Teams of 3

Number JAck

Class Size
Medium to larger class, 8+

Tobe the first to complete exactly 100 jumping jacks.


  • Athletes face off. Then, count down 3-2-1 and say a number at the same time between 1 and 10. The two numbers are then added together and both athletes perform that many jumping jacks (e.g. athlete 1 says 5, athlete 2 says 7 - both athletes perform 12 jumping jacks).

  • Whatever number each athlete said individually is added to their total score.

  • If two athletes say the same number, they must perform a burpee and then go again.

  • The goal is to get to a score of 100 before anyone else.

Partner Relay Race

Class Size
4+, even number

To complete the set number of lengths before any other team.


  • Athletes get into teams of 2. Teams line up along the rig.

  • The coach prescribes a style of moving (skipping, speed-walking, bear crawl, etc.) and a number of lengths to complete.

  • Once the team completes the work, they must sit down. First team to sit wins.


Class Size
Good for a larger class, 10+

To keep your ab-mat 'pizza' from hitting the ground.


  • Individuals start holding an ab-mat underneath (lettering facing up, like a pizza box). The objective is to knock other people’s ab-mats down. Every time a mat is knocked down that athlete performs ‘X’ reps of a movement (e.g. 5 squat, 3 burpees) and may continue playing. Play for a set amount of time – 3-5 minutes.

  • Other Rules: athletes may not hold the ab-mat on the side (grab it), they mat not hold it overhead (unfair to shorter athletes), and they may not cradle it into their body.

Options and Variations

(Video) James Bond and The Queen London 2012 Performance

  • Partner

  • Walking

  • Teams of 3 or more


  • Limit field of play (not past the pillars, outside of the rig, etc)

  • No contact (only hit the mat)

  • Save for specific groups who will not be aggressive


Class Size

To hit EXACTLY 100m on the Concept2 rower.


  • The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85m and letting the fan carry the metres to 100).

  • The number of metres above or below 100 contribute to the player's score (eg. if they row 105m, their score is 5, if they row 97m, their score is 3).

Options and Variations

  • This can be done with a penalty for every point (eg. a burpee for every metre off).

  • Can be done with teams, partners, or as individuals.

  • Rowling can be also done both for accuracy AND time. In teams of 2 or more, have athletes row a distance by alternating 100s (like 800m), with a penalty for inaccuracy. The team that finishes the metres (and any penalty exercises) first wins.

  • Can switch up the number aiming for (eg. 120m, 143m, etc.)

  • Add med-ball foam roller bowling: after each set, athlete can bowl med-ball at foam roller, if they hit it they don't have to do the penalty.

  • All athletes go at the same time, the athlete closest to 100m chooses the movement variation for the penalty and everyone completes the penalty together.

same same

Class Size
2+, even number

To learn 5 things you have in common with your partner faster than the other groups.


  • With a partner, athletes find 5 things that they have in common (cannot be something like they both like CrossFit, or both live in Kingston).

  • Each time the athletes find something they have in common, they clear it with the coach and then perform X number of a movement.

  • The first team to find 5 things and complete their movements wins.

Options and Variations

  • Can have less things in common to find

  • Bigger groups


Class Size
2+, even number

To get more points than your partner within 30 seconds.


  • Athletes partner up based on similar size/strength.

  • Partners hold hands (like a handshake)

  • With 30 seconds on the clock, each player will wrestle try to get the grasped hands to touch their opponent's thigh.

  • One touch= one point.

Options and Variations

  • Less dominant hand


  • Only make contact with the grasped hand

  • Don't be a jerk


Class Size
Medium to larger class, 8+

Not have any dowels drop to the ground.


  • Athletes each get a dowel, and stand in a circle with the dowel in front of them, vertically. They can keep the dowel upright with one hand (have them put the other hand behind their backs).

  • The coach will call a direction (ex. RIGHT). Each athlete leaves their dowel where is is, but moves one position right, in time to catch or steady the next dowel in front of their new position before it drops.

  • If a dowel drops, give the entire group a penalty (eg. 5 burpees).

Options and Variations

  • You can make the directions more complicated by going faster, or adding more instructions (eg. RIGHT-RIGHT-LEFT)

  • You can call out specific athletes to switch positions across the circle by listing two names.


Class Size
2+, even number

To catch the dowel before it hits the ground


  • In teams of two, Partner 1 has the dowel balanced with one end on the ground.

  • Partner 2 waits for Partner 1 to let go of the dowel and let it drop. The stick can go any direction in 360 degrees partners- Partner 2 is trying to grab the dowel before it hits the floor.


Class Size
Medium to larger class, 8+

To not have the ball in your hand when the music stops


  • Everyone squats in a circle, with one wallball (8-10lbs)

    (Video) Wake Up! School Assembly Song and Dance from Songs For EVERY Assembly by Out of the Ark Music

  • The game starts once the music begins and the ball is passed around in a circle. This means it can only be passed in one direction and not thrown across the group.

  • Whoever has the ball in their hand when the music stops is out and removes themselves from the group. Penalty can be: staying in a squat (outside of the circle), hanging on the pull-up bar, or holding a plank.

  • The game continues until there is one person left


Class Size
Medium to larger class, 8+

To get 3 in a row with your team's med balls before the other team.


  • Set up 9 plates on the floor to create a tic-tac-toe board

  • Split the class into two teams- and give one team one colour of med ball, and the other team a different colour.

  • Each team lines up on one side of the gym across from the tic-tac-toe board.

  • On 'GO' one athlete per team at a time can run to place their team's ball on the board. They then run back to tag in the next athlete.

  • Like normal tic-tac-toe, the object of the game is to get 3 in a row.

  • Athletes can only add or move their own team's objects.

Options and Variations

  • You can set up a mat to hide the board from the athletes waiting.

  • Athletes can be given a task to do before they are allowed to run (eg. one burpee first).


  • Make sure athletes are somewhat warm before beginning this game (as there is a game incentive to sprint)

  • Make sure athletes stay on their side of the floor while running (to avoid collisions)


Class Size
Medium to larger class, 8+

Roll the Medball as close to the target as possible.


  • Separate the class into even teams (2-3 teams)

  • Each team receives one colour of medball (red, green, or purple)

  • The teams line up behind the pillar where the bars are held and the target is placed on the other side of the room

  • The teams take turns rolling the ball close to the target

  • Once all team members have gone the balls are measured to see who is the closest

Options and Variations

  • The penalty for the losing team(s) can vary

Bench Ball

Class Size
Medium to larger class, 8+

Get all team members standing on opposite bench.


  • Separate class into 2 teams.

  • Each team starts with 1 player on opposite bench.

  • Balls are thrown to players on the bench. If the ball is caught, the athlete who threw the ball goes and stands on bench.

  • If the athlete catches the ball but steps off the bench in doing so, the catch does not count.

  • Teams can have athletes blocking throws but cannot directly interfere with athletes on the benches.

  • Game ends when all players are on the opposite bench.

The Bike is Right

Class Size

Guess the number of calories performed by partner


  • Each athlete has a partner and a machine.

  • Game is ideally performed with a bike but can be performed with other machined

  • Part 1 bikes for a calorie number of their choosing within the range specified by coach (example 3-7 calories).

  • Part 1 can vary their speed but as soon as they stop they cannot restart.

  • Once the monitor has finished counting calories Partner 2 must guess the number the partner biked to.

  • If Partner 1 biked outside of the range specified (example biked 8 calories when the range was 3-7), Partner 1 will perform the penalty

  • If Partner 2 guesses the number correctly, Partner 1 will perform the penalty.

  • If Partner 2 guesses the number incorrectly, Partner 2 will perform the penalty.

  • Penalty is a movement and reps of coaches choice (ex. 10 Air Squats)


Class Size

Race to the opposite side of the gym with your team


  • Split the class into two teams, with athletes in partners within their teams

  • Both partners start laying on their stomachs behind the start line

  • On go, partner 2 laterally jumps over partner 1 and lays on their stomach where they land

  • Partners alternate laterally jumping over each other until they have crossed the finish line, at which point the next set of partners on the team will start

  • Continue this until all sets of partners have made it across the finish line

  • First team to have all partners cross the finish line wins


  • Athletes can jump as far as they would like, but all takeoffs must be from two feet and laterally


What is a good warm-up game? ›

According to Active Kids, jogging, backpedaling, and side shuffling are all great ways to warm up for some intense play and exercise. Donkey tails is a fun way to incorporate all three of these warm-ups into one game. To play this game, you are going to need a strip of material for each student.

What is a good 10 minute warm-up? ›

Jogging—2-3 minutes. Increases blood flow, elevates your heart rate and activates your muscles. Jumping Jacks—x 10-15.

What is a good 5 minute warm-up? ›

Jumping Jacks – 30 seconds

We're all familiar with jumping jacks. This old-school warm-up is another total body move that will elevate your heart rate and finish getting you ready for your workout routine. Now that you have this simple, 5-minute warm-up you can get to your actual workout.

How do you warm-up a group? ›

PYRAMID WARM UP DRILL - Group Training Ideas - YouTube

What are the warm-up activities for students? ›

Warm-up activities for all levels
  • Photo sharing mingle (10-20 minutes) ...
  • Asking correct questions (10-15 minutes) ...
  • Vocabulary race (15-20 minutes) ...
  • As many uses for a potato (20 minutes) ...
  • Special word detectives (30 minutes) ...
  • The thing of my dreams (25-30 minutes)
7 Oct 2021

What are some easy warm-up exercises? ›

How to warm up before exercising
  1. March on the spot: keep going for 3 minutes. Start off marching on the spot and then march forwards and backwards. ...
  2. Heel digs: aim for 60 heel digs in 60 seconds. ...
  3. Knee lifts: aim for 30 knee lifts in 30 seconds. ...
  4. Shoulder rolls: 2 sets of 10 repetitions. ...
  5. Knee bends: 10 repetitions.

What are the example of warm-up exercise? ›

Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.

What are the 3 types of warm-up exercises? ›

Don't forget the most important part of your workout—taking a few minutes to warm up.
There are three types of warm ups you can do before your next workout:
  • Cardio Warm Ups. ...
  • Dynamic Movement. ...
  • Static stretches.
1 Oct 2021

What are the warm up exercises 5 10 minutes? ›

An Easy 10-Minute Cardio Warm Up
  • Butt Kickers. Don't let your workout kick your butt — warm up with some butt kickers instead! ...
  • Lunges. To perform a lunge, start from a standing position with your feet together. ...
  • Jumping Jacks. Time to get the blood flowing with some jumping jacks! ...
  • Planks. ...
  • Mountain Climbers. ...
  • Stretch It Out!

How should I warm up before a workout? ›

Warming up before exercise increases blood flow to your muscles and raises your body temperature. This can improve your performance and decrease your risk of injury. To warm up before you work out, do low-intensity exercise for five to 10 minutes. Try activities like walking, jogging or jumping jacks.

What is a general warm up? ›

1. General warm-up. To begin your warm-up do 5 minutes of light (low intensity) physical activity such as walking, jogging on the spot or on a trampoline, or cycling. Pump your arms or make large but controlled circular movements with your arms to help warm the muscles of your upper body.

How do Beginners warm up? ›

Try a simple, gentle warmup for 5 to 10 minutes before you begin stretching. This can consist of a brisk walk, light jog, or jumping jacks to get your muscles warm and your heart pumping. Stretching can be done on its own or before or after athletic activity.

How long should your warm up be? ›

Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up. Do whatever activity you plan on doing (running, walking, cycling, etc.) at a slower pace (jog, walk slowly).

What is a dynamic warm-up? ›

To simplify, a dynamic warm-up is a sequential series of movements performed prior to physical activity. It aims to increase blood flow to the muscles, increase functional mobility, maximize available flexibility of the entire body and prepare the body for activity.

Why is warm-up important? ›

Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.

What are warm-up questions? ›

For Middle and High Schoolers
  • If you had a TV show, what would it be called?
  • What is your catchphrase, or a word you say a lot?
  • If you were to write a book, what would it be about?
  • What's a small thing someone did that really encouraged you?
  • What is the best piece of advice you've ever received?

What is a warm-up activity in lesson plan? ›

A warm up activity is a short, fun game which a teacher or trainer can use with students. The purpose of a warm up is to: • encourage the students • wake them up – first thing in the morning and after lunch people are often a little sleepy • prepare them to learn by stimulating their minds and/or their bodies.

Why warm-up activities are important in classroom? ›

Allwright (1984) considers that warm up activities are designed to attract students' attention, to help them put aside distracting thoughts, and to get them ready to focus individually and as groups on whatever activities that follow.

Which exercise is best for beginners? ›

Beginner routine
  • Bridge. Share on Pinterest. ...
  • Chair squat. Share on Pinterest. ...
  • Knee pushup. Share on Pinterest. ...
  • Stationary lunge. Share on Pinterest. ...
  • Plank to Downward Dog. Share on Pinterest. ...
  • Straight-leg donkey kick. Share on Pinterest. ...
  • Bird Dog. Share on Pinterest. ...
  • Forearm plank. Share on Pinterest.
24 Sept 2019

What are 5 dynamic exercises you could do to warm-up? ›

7 Dynamic Warm-Ups
  1. Hip Circles. Stand on one leg, using a countertop for support, and gently swing the opposite leg in circles out to the side. ...
  2. Arm Circles. ...
  3. Arm Swings. ...
  4. High-Stepping. ...
  5. Heel-to-Toe Walk. ...
  6. Lunges with a Twist. ...
  7. Step Up and Over.

What are 3 important reasons for warming up? ›

What Does a Warmup Do For Your Body?
  • Increased blood and oxygen to the muscles that are in use.
  • Dilated blood vessels to pump blood easier.
  • Less strain on the heart to pump blood throughout the system.
  • Increased body temperature increases elasticity in the muscles.
8 Jul 2020

What are the 2 types of warm-up? ›

There are two types of warm ups, a general warm up and a sport specific warm up. What you do to warm up is dependent upon the physical demands of your activity and your sport.

What are the 7 dynamic stretching exercises? ›

Seven Dynamic Stretching Exercises
  • 1) REVERSE LUNGE WITH TWIST. Take an exaggerated step backwards with the right leg. ...
  • 2) KNEE CRADLE. Standing, lift your left leg with the knee facing outwards. ...
  • 4) BUTTOCK KICKS. ...
  • 5) HIGH KNEES. ...
  • 6) CARIOCA. ...
  • 7) SCORPION.
31 Aug 2017

How long should a warm-up be for older adults? ›

An effective warmup should take about 10 to 15 minutes, Jo says, adding that people with arthritis or a heart condition may need a little more time.

Do a 10 minute warm-up exercise? ›


Which of the following is an example of passive warm up exercise? ›

Passive Warm Up

Such methods include massages, heating pads, steam baths or hot showers.

What is the best warm-up before running? ›

Some good pre-run warmup exercises include walking briskly, marching, jogging slowly, or cycling on a stationary bike. Make sure you don't rush your warmup. If you like doing dynamic stretches or exercises before your run, do walking lunges, jumping jacks, or opposite toe touches. Begin your run.

Should you warm-up before every exercise? ›

The Takeaway. Warming-up sends important signals to your body that you're about to work hard. Doing a quick warm-up before you dive into your official workout not only prepares your body mentally and physically for the exercise to come, but can also prevent injury and improve flexibility. Even just a few minutes.

Can you workout without a warm-up? ›

Increased Stress On Cardiovascular System

Warming up helps you to gradually increase your heart rate and breathing to a level that will be able to meet the demands of your workout. If you start exercising at a strenuous level without warming up first, you will place unnecessary stress on your heart and lungs.

Is walking a good warm-up? ›

Walking and jogging are both great ways to dynamically warm up the body. You might want to include some muscle activations, like some high knees or some butt kicks.

What are the 5 stages of warm-up? ›

understand the key components of a warm up and be able to apply examples: - pulse raising - mobility - Stretching - dynamic movements - skill rehearsal.

How many types of warm-ups are there? ›

There are two types of warm-up1. General warm-up 2. Specific warm-up 1.

What are general warm-up and specific warm-up? ›

The purpose of the General Warm-up is to increase the functional potential of the body as a whole, whereas the purpose of the specific warm-up is to establish the optimal relationship between the forthcoming movements of the activity.

What is a good warm-up for HIIT? ›

Typically, a HIIT workout will involve short, sharp bursts of high intensity exercise, and there tends to be a fair bit of jumping too. Some specific exercises that work well as a warm up for jumping workouts include bodyweight quarter and half squats, stool stepping and jogging.

Do you stretch or warm-up first? ›

It is very important that you perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are warm (something which the general warm-up accomplishes). Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance.

How much should a person at least play any game for day After warming up to stay fit? ›

Officially, organizations like the WHO estimate at least 150 minutes of moderate physical activity should be done per week. This means doing sports for around 20 to 25 minutes per day.

How long should I warm-up before strength training? ›

Set aside 15–20 minutes to warm up before EVERY weightlifting session. Start with 5–10 minutes of light cardio that mimics the movements used in your weightlifting workout. Do a mix of dynamic and static stretches to protect your muscles and maximize muscle gain.

What happens if you don't warm-up? ›

When you skip the warm-up, it makes you body more susceptible to sprained muscles, cramps, and other injuries. These injuries could actually prevent you from exercising altogether until you recover, and this is the opposite of the healthy lifestyle you are trying to live.

Are jumping jacks a good warm up? ›

As such, jumping jacks are an excellent exercise to incorporate in a warmup routine because they get your heart rate up, increase circulation to muscles and connective tissues to prepare them for more demanding exercise, and act as a form of dynamic stretching of the hips, shoulders, and back.

Is jogging a warm up? ›

Walking and jogging are both great ways to dynamically warm up the body. You might want to include some muscle activations, like some high knees or some butt kicks.


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