5-Minute Warm-Up Routine (Do It Before Every Workout!)

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Most people don’t warm up at all, or if they do so, it’s not enough or efficient. In this video, @adamgodrosi shows you an example for general warm-up, with gymnastic exercises and isolations, that can be done in just 5 minutes.
You can also learn why warm up is important, what type of warm ups we distinguish and a new approach how you should look at your warm-up routine and movements.
If you want to follow our joint preparation protocol, do our workout programs, tutorials listen to our nutrition guide podcasts and much more, join now on gymnasticsmethod.com!
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[@white8715]

Warmup timestamps 5:47 (spine flexion/extension) 6:03 (side to side) 6:14 (trunk circles) 6:43 (trunk twists) 7:04 (horizontal arm pulls) 7:18 (vertical arm pulls) 7:33 (2 circles 2 bends) 7:52 (2 circles 2 side bends) 8:19 (2 round 2 flat bends) 8:34 (1 bend 1 twist) 8:56 (hip circles) 9:16 (half cossack squats) 9:38 (2 squats 2 bends) 9:58 (forearm circles) 10:12 (wrist warmup) 10:29 (wrist circles)

[@tedo2228]

5 (spine flexion/extension) 5 (side to side) 5 (trunk circles) 5 (trunk twists) 5 (horizontal arm pulls) 5 (vertical arm pulls) 3 (2 circles 2 bends) 4 (2 circles 2 side bends) 5 (2 round 2 flat bends) 6 (1 bend 1 twist) 5 (hip circles) 5 (half cossack squats) 6 (2 squats 2 bends) 10 (forearm circles) 5 (wrist warmup) 10 (wrist circles)

[@fabchi4597]

This is probably the best warm up I ever seen, fast but whole and efficient

[@GymnasticsMethod]

🙏 i’m glad you like it!

[@metspoker]

I totally agree, best warm-up Evah!

[@girishtabla]

One of the best channel, there are very few good and genuine instructors with right knowledge, he is one of them , wish you good luck from India 🙏👍🏼🙏

[@3moluvr]

completely agree! this dude is genuinely invested in fitness and he puts out great content

[@GymnasticsMethod]

Thank you very much! I really appreciate it!

[@GymnasticsMethod]

@@3moluvr Thank you Michael!

[@mjz2mjz92]

Agreed 100%

[@sabumiah3421]

@@GymnasticsMethod Thank you so much for this warm up routine. Perfect in many ways! Wonderful inspirational channel. Much success and many thanks for all your advice and support.

[@Nasenfloeterich]

amazing warmup. thanks a lot. starts at 5:45 . Love your workouts and I think I ll soon order premium to have all workouts from your website. Greetings from Germany 🇩🇪

[@GymnasticsMethod]

🙏 Thank you, I really appreciate it!

[@joedagoe9952]

I would emphasise that the rest of the video should be understood and internalised besides.

[@ChanaKay-x1q]

Out of all warm ups out there this one’s the most effective for me. Thank you, it has become part of my daily workout routine.

[@jamieknight2139]

This warmup looks like it covers the whole body and all the joints in terms of warmup, yet it only takes a few mins. I’ll keep this in mind when warming up for training from now on.

[@lindarodriguez7201]

Wow what a warm up LOL ! This is what I needed thank you. I am not looking to be a gymnist but I do need these warm ups just to move I am 66 yrs young and all I want is to be able to move without pain thank you I love this warm up! Now for the joint routine…..if I can do these then I am happy!

[@ginomartelli5371]

U R thee Professor amazing I’m 80 years young and I just got myself a set of rings to take me to a whole Nother level and with your videos I will be going through all different types of levels. Thank you so much for your incredible talent.

[@guidoruiz2559]

Thanks a lot! Warming up can be a bit boring but I have been following this warm up for several weeks now and I actually enjoy it everytime

[@calisthenicsmadness1]

Bro best warm up I ever done. Nothing to intense thank you brother.

[@GymnasticsMethod]

I’m glad you like it!

[@stevenp7991]

this is a great routine even as a morning wakeup routine! I love the ballistic stuff. thanks so much

[@GymnasticsMethod]

I’m glad you like it!

[@RadicalRumin]

Reminds me a lot of the warmups we'd do for martial arts training. This is definitely gonna save me time and pain. Thanks!

[@fhlts8937]

Cool never seen any of this warms ups much before.

[@GymnasticsMethod]

🙏

[@lylesmith9547]

I’ve been doing this warm up ever since I found it last year. So good. Thanks Adam

[@daym8]

This wonderful is safe even for people who had a minor back surgery like myself( nonetheless consult your doctor before any type of physical activity) thanks Adam you are 👍 great.

[@HigkeyRegarded007]

Amazing warm up. I'm already sweating a little. Thanks so much for this!

[@GymnasticsMethod]

🙏🙏

[@adamtrack]

amazing, one of the best I have seen

[@GymnasticsMethod]

Thank you!

[@donato.dal.cielo.]

Wonderful presentation! This is the best and the most professional warm-up that I have seen on KZbin; I know this because I had been trained by professionals in middle school and high school. Sometimes I wondered how come there is so little real professional information on KZbin regarding this hugely important subject. Thank you! Thank you so much!

[@GymnasticsMethod]

Thank you! I’m glag you like it!

[@user-qt6yf8wz6t]

This is great, been using it for about half a year now. I just feel I use too much energy on my warmup, I also feel my warm up is too long. General warm up with isolations(Your video), 2x push ups and pull ups Wrist mobility (your wrist mobility video) Specific warm up(30sec N-sit and elevated tricep push ups) Done I don't feel its primed myself enough for the workout to be using all my energy. After the list workout I do planchette progression

[@akrit.ghimire]

This looks like a dance! Can't wait to use this. Thank you!!!

[@GymnasticsMethod]

😄👍 yeah kinda. Let’s go!

[@Psi-Ink]

Thank you!

[@basketballTaco]

basic shoulder circles > 6:14 > 6:45 > 8:18 > 8:34 > 8:56 > 9:16 > 10:28 > 90/90 hip mobility ex. ^ the version I do every couple hrs. to stay feeling loose

[@user-ub4ce3ii4g]

Thanks bro👍👍👍👍love from Philippines

[@danielbohac1652]

5:45

[@user-wm4oe4kk7t]

Very useful!

[@andalucianarts8666]

I start my Esgrima training routine warm up with the legs a lil more different but after Iv been watching your vids I've cut out the outa socket stretches, I did think they were great but never overdid it so a lil lucky, thank you for your vids 👍👌👌👌

[@edumont7]

This simple yet effective warm up routine is the best I have found. I also have followed some of the principles in this gymnasticmethod and have had good results with this methodic program. The only reason that I do not become a member to have a broader access to the whole program is the collection of private information that I would have to agree. Too many fine print, lots of permissions. I do not feel comfortable consenting collection of my browsing information and about my device which I use for business and personal. Not many online business asks for such long reach permission. It is a matter of choice. I choose not to consent, thus, I will only be enjoying the instruction is given on KZbin that requires no consent of personal info collection. Gymnastic method could consider reevaluate it for their own business sake. Thank you!

[@Malik0806]

Loved it, saving it in my workout playlist

[@ayushmishra669]

Best warmup ever

[@Tcocktail]

This is a terrific w arm up, as a spinning instructor, so many f us do not warm up or warm up correctly.

[@GymnasticsMethod]

thank you!

[@davidglabais4919]

Could you do a video for a beginner learning to do circles in a gymnastic floor routine? Something that incorporates the exercises and strength training. Love to keep working on the wrists, forearms, shoulders, torso etc by trying to elevate the body above the floor in those circular motions for instance that floor gymnasts do. We can skip the back-handsprings lol. Thanks so much, really learning a lot from you, getting back into the gym after all these years without hurting myself. All the best,

[@simonchris5426]

Never really knew what to do in a warmup before, but i've been following this for a few months now and it's really great for the short time investment!

[@GymnasticsMethod]

Thank you! Glad you enjoy it!

[@javierrangel6869]

Your channel is s blessing, you help me a lot to understand how important is to warm up correctly.

[@AsadAli-om9ir]

Great video... Thanks a lot man.. Keep it up...

[@GymnasticsMethod]

Thank you!

[@AsadAli-om9ir]

Should we do do general warm up, mobility drills like jumping jacks, mountain climbers, high knees, skipping, treadmill, inchworms etc for warm up.. or we don't need them, are waste of time because you don't included these in this routine??? If yes, then before this routine or after??? Thanks..

[@GymnasticsMethod]

It's not necessary, but you can, before or after. Since it's pretty gradual, I would do it after

[@TheGuruNetOn]

05:44 warm up routine

[@charlesacaranci9039]

This guy really knows his stuff

[@originalala]

Thank you for sharing.

[@danyalgolabi5783]

Amazing warm up! Do you have a shortened video of just the follow along?

[@GymnasticsMethod]

Yes, it’s on my website in the daily workout section for free

[@mrmouse4121]

that's a very good warm up! I'll be using this :3

[@sonnickk]

You and your channel are the best!!!

[@GymnasticsMethod]

Thank you!!

[@dayytube]

👍Superb warmup.. I fell it's the only one needed to prepare for the day ahead.

[@onebodyserviceoneshow]

🔥landed, thanks for the shine spirit🔥

[@GymnasticsMethod]

Always!

[@whaupdawg]

This was helpful, thank you!

[@BillyMyHomey]

love love love that🙏🏻

[@petersimon5874]

Thank you.🙂👍

[@robertwilliams2609]

Thank you for this valuable information Adam. Really learning a lot from your videos so far.

[@GymnasticsMethod]

Your welcome, I appreciate your feedback!

[@Longngt77.]

Great warm up

[@larrykrakow8927]

Ty

[@davidlowes1618]

This is the best warm up that I have ever done.

[@kiaya007]

Thank you very much for showing us all how to do this. Are there more warm up exercises for legs. It did not seem like there was much there for them.

[@Thomas-mg7ou]

Dankeschön, Thank you very much! 👍

[@GymnasticsMethod]

🙏

[@phsal5182]

very useful, thank you

[@Stepan19B]

Thank you for this warm up, many of the exercises (or especially their variant) are new for me. I do my warmup, use some of this exercises, something from yoga, skiping rope, and cossacs squat (learned from your chanel). I try this one, what you show, Iwill test it and if I like I can change the warm up based on my mood. thx

[@Stepan19B]

Tried it this morning. Very good, effective! Thank you! One question, if you do 2 squats 2 bends, could I keep feet on the ground or is recommended your attitude, go on toes? The first one is more natural for me. Thank you, Adam!

[@nameisamine]

Fantastic warm up video! Glad I found this!

[@GymnasticsMethod]

My pleasure!

[@jimanHK]

great video again , thank you Adam

[@GymnasticsMethod]

🙏🙏

[@Lou-ls5se]

That routine was sick feel great bro

[@4dhord]

amazing warm up routine

[@GymnasticsMethod]

Thank you!

[@chrishabgood8900]

I am currently doing calimove, almost a 6 min warmup routine.

[@joehaugh67]

Love it

[@GymnasticsMethod]

Thank you!

[@AsadAli-om9ir]

Bro, how much time does fixing scapular winging take??? & Which exercises you suggest thanks????

[@conabraham1653]

New subs here and thank you so much for sharing and helping us with our fitness. Do you have a vid telling and demonstrating post work out stretching?

[@randolphpinkle4482]

Yup, it's at the end of his free 4 week introductory re-hab workout for each week. Go to the GM website to find it.

[@GymnasticsMethod]

I don't have a specific video about that, I have stretching video, but not a routine.

[@GymnasticsMethod]

@@randolphpinkle4482 That's right!

[@shaikhirfanhussain4801]

You are the best

[@GymnasticsMethod]

🙏

[@cyrax6361]

Insane warm up a fell wery loose from being stiff all day

[@angryperson2240]

It starts at 5:43

[@noeditbookreviews]

I haven't done gymnastics in years. I'm closing in on 40 and getting back in shape. What is good joint prehab for back hand springs?

[@GymnasticsMethod]

Complete upper body

[@MisterGames]

Ha, i saw you blink. Better go back and edit out that 20th of a second 🤣

[@kristianmalinovic50]

💪Awsome channel🌟🌟🌟🌟🌟

[@GymnasticsMethod]

Thank you! 🙏

[@fatpapercat4434]

Excuse me, sir, could you please tell me how did you set your camera and how did you adjust the distance and angle of spot?

[@Jworkjether09]

Doing a push workout and I could definitely feel the difference...

[@GymnasticsMethod]

Great! Thanks for you feedback! :) 🙏

[@antoniosantos4354]

I do mine with Love Shack from b-52.

[@GymnasticsMethod]

👍👍😄

[@antoniosantos4354]

@@GymnasticsMethod Yes, Adam, I always do your warm ups, for I know how important they are, to prevent injuries. Thank you, Adam.

[@gouravsindhu4580]

should i do some running before this workout or should i do this work out and then do the running or jogging

[@GymnasticsMethod]

It's not neccessary

[@supersaiyan7149]

Good stuff! For first time, this takes some serious focus on coordination. I looked like a clown ;)

[@GymnasticsMethod]

Don’t say that! 😄 For first it’s challenging for everyone:)

[@supersaiyan7149]

@@GymnasticsMethod thanks for being humble :)

[@erenjaegerbomb8653]

You mention in the intro that often people don't do the warm up exercises properly, but surely there is a lot of room for error in these warm ups without any instruction on the mental cues etc that we are looking for to do them properly and safely? I imagine there's a lot going on in those moves that we can't immediately see

[@thoughtheglass]

Currently doing it every day whilst writing code on a computer

[@3DHDcat]

boss how do I forearm circles

[@GymnasticsMethod]

What do you mean?

[@nikosex5282]

Isn't bending and twisting unhealthy for the spine?

[@Knz.283]

Not at all! A good range of motion throughout the body is really good. Spine is no different :)

[@zefsagala4848]

Shouls i do this before my deadhang workout?

[@GymnasticsMethod]

Yes always before workout!

[@jdabelado716]

Is this considered a Mobility routine??

[@GymnasticsMethod]

for a certain level it is, but basically it's just a "move around" :)

[@jdabelado716]

@@GymnasticsMethod okay okay. gonna still do mobility warmup

[@ericjohnston4542]

Skip to 5:45

[@DJAlax909]

welp, that made me feel like a robot all stiff and not able to move around so fluidly 😂

[@GymnasticsMethod]

Yeah gymnastics warm up is like that :D

[@christoph_borowski]

Trunk circles made me dizzy. :-D

[@GymnasticsMethod]

Thats normal 🙂

[@danielatoche5274]

How wever haha jk love the content

[@neighbor9672]

Instructions unclear, learned new dance routine. /s

[@BBradford1825]

👍🏾❤️

[@GymnasticsMethod]

🙏

[@Oliver-jz1jl]

During most of the shoulder movements my shoulder clicked very loudly and feels uncomfortable

[@GymnasticsMethod]

It can be a tight biceps tendon, or else… I would suggest to visit an expert personally, if it bothers you!

[@ohanesmanoukian7745]

Qualite total

[@GymnasticsMethod]

Thank you!

[@Btw_visit_____todacarne-com]

I will bet some people can't even do this warm up or it is the whole work out. No me of course....🤭

[@benjaminstevens6043]

Quick comment dynamic, and the proof is in the pudding

[@MonacoRocha]

I warm up for 20 min.. before my workout...

[@GymnasticsMethod]

Cool!

[@saschaforeal3009]

sexy guy and great info

[@rodolink_0]

i take like 25min to warmup 😭

[@gleaveinjapan]

you need to explain the correct way to do each warm up rather than just do it with annoying music, a voice over of correct method would have been much more helpful, because of this your video fails to deliver anything useful to the viewer.

[@blackmatca6277]

Bro you need to blink more 😂😂

[@veselinvasilev9362]

Thank you!

[@midas7305]

5:41

[@gleaveinjapan]

you need to explain the correct way to do each warm up rather than just do it with annoying music, a voice over of correct method would have been much more helpful, because of this your video fails to deliver anything useful to the viewer.

[@user-qt1gu1yr5m]

5:43