BEST Calisthenics Warm Up Routine For Your Workout

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This video explains how to do the ideal calisthenics warm up routine. You want to focus on blood flow, mobility and drills. Those are the 3 main components. The drills should center around the movement you’ll be focusing on in your workout, if there is a specific focus.
Example calisthenics warm up with this framework:
_______________________
BLOOD FLOW - 1 min:
- Jumping Jacks (60 sec)
MOBILITY - 4 min:
- Wrist circles (30 sec)
- Wrist extension stretch (30 sec)
- Cat/cow (10 reps)
- Shoulder circles (30 seconds, both directions)
- Arm swings (10 reps)
- Full squats w/calf raise (10 reps)
EXAMPLE DRILLS - 5 min:
- Pike to plank or “inch worm” (1 set)
- Pike jack knives on stability ball (1 set)
- Handstand wall walks (1 set)
*** Drills will vary based on your focus for today’s workout
*** You can skip drills if your workout is general; no specific focus
*** Example drills above would be for a handstand press workout, just for example
___________________
As you can see, the ideal warm up for calisthenics gets the heart rate up (blood flow), gets your joints moving (mobility), and then runs through 2-3 specific movements based on the focus of your upcoming workout (drills).
Don’t make the mistake of skipping the warm up. I mean, you CAN skip it - it’s obviously possible and you can still get results if you skip it - but trust me when I say that a properly warmed up body performs BEST. You also reduce the risk of injury because warmed muscles are more supple, so less likely to strain and more likely to use proper coordination in compound movements.
If you’d like to see this routine (and a LOT more) in a follow-along format, stay tuned for my upcoming mobile app! I’m planning to launch it later in 2020 :-)
I hope you learned something from the video. I try my best to explain WHY we do these things and not just show WHAT to do. I feel like there’s plenty of videos out there showing the “what” but leaving out the “why,” and that’s not very helpful to you. When you learn the science and reasoning behind exercise (and general health practices) you’re more likely to remember and follow through.
Thanks so much to everyone who watched this. Don’t forget to drop a like and subscribe for more!
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__________________
Ending song:
“Sunrise Drive”
by South London HiFi
(KZbin Audio Library)
__________________

[@MinusTheGym]

*Full routine outline is in the video description!* And sorry for the late upload. Had some technical issues uploading this to KZbin 😕 What has your warm up routine been like lately? Anything like the warm up I share in this video? Let me know! 👇

[@MinusTheGym]

Awesome! Glad to hear you got those archers!

[@ifgregwerea]

Have you done a video for cool down routines for post workout?

[@curtislund8322]

I have a great routine of your exercise warm ups from your videos. Your videos are the BEST because they are simple and clean. You once said "strong and lean" is our goal, that's the mindset I want for my healthy life. Thank you!

[@terrancekayton007]

Theses are all things that come naturally to me, so it's nice to see

[@RobertMollers]

Awesome calisthenics warm up routine video. I basically have the same routine and it works great for me too, so yeah, I highly recommend this warm up 👌🏼😃👍🏼

[@rohailtaimourInc]

BLOOD FLOW - 1 min: - Jumping Jacks (60 sec) 1:45/11:06 MOBILITY - 4 min: - Wrist circles (30 sec) 2:40/11:06 - Wrist extension stretch (30 sec) 3:00/11:06 - Cat/cow (10 reps) 3:20/11:06 - Shoulder circles (30 seconds, both directions) 3:50/11:06 - Arm swings (10 reps) 4:39/11:06 - Full squats w/calf raise (10 reps) 5:10/11:06 Handstand drill: 6:35/11:06 L-sit based workout: 7:55/11:06 EXAMPLE DRILLS - 5 min: - Pike to plank or “inch worm” (1 set) - Pike jack knives on stability ball (1 set) - Handstand wall walks (1 set)

[@Jake-sg4pe]

Than you thank you

[@mamboitaliano5868]

Thank you so much bro!

[@leilatehrani6194]

This is perfect - exactly what I was hoping for - thank you Ryan!! :) Quick and easy and great to avoid strain or injuries. Really appreciate you making this tutorial! Oh, and happy fathers day. :) Ps - it's pronounced 'Leila', like the Eric Clapton song.

[@MinusTheGym]

leila tehrani ah, okay. Like the Clapton song but spelled differently :) Glad the video was helpful. And thanks for the great suggestion!

[@Lightsong701]

This is perfect, any other warm up I’ve looked into is too much, and they have minimal explanation. Thank you for this video.

[@blackphoenix7452]

I just discovered your channel, and as a calistenics beginner at my early 20s and a college student with basically a sitting job, i must say i am really excited for your content and the information you provide for an everyday man with a living life, keep up the good work, love from Greece!!

[@Simplifier123]

You're the best Ryan! I love this routine. I always seem to improvise my warm-ups and now ill start to do this routine :)

[@truueindeedi]

Thanks. Definitely will use this for a while.

[@2beCuil]

Tnx Ryan! That was extremely helpful. Nice that you also wrote it down for us.

[@LaiaBertran]

Thanks! Great explanation 😁👍🏻

[@EduardoRodriguez-ks4em]

Amazing video! Ryan, you have inspired me all these months. I am back to training, thanks to your kind words and advise. Best Regards 😊

[@thousifmohammed4254]

thaank you soo much! informative and to the point as always! 😁😁

[@siddravi6844]

Love the videos, Keep them coming

[@yasenpeev763]

Thousand thanks for this video I needed that ... Yes warm ups are key for a good training, thank you for the reminder and the helpful info and tips! Keep up the good work and can't wait for that serial video ( i don't recall watching it if it's already out) ... Love your channel and the value you bring!

[@PossumMedic]

Thanks for the vid! :) I was also looking for this one!

[@jairoalquisiras545]

Man this was well put together 🙌 keep up the good work

[@miluna94]

It's funny how my warm up is actually very similar to yours, although I tend to warm up my shoulders with an elastic band. Also, I like this vlogging style! Keep up the good work

[@MinusTheGym]

Nice! Bands are great. And thanks for letting me know this style works. I'm getting tired of lugging the tripod everywhere so decided to try this :)

[@marcelloantoniodreier4795]

thank you! 😎

[@mohammadhilli300]

great video johnny 👍

[@zachbreece2311]

thanks so much

[@theFriendlyGhst]

My warm up is already pretty similar to this actually. Adding in jumping jacks really helped my energy levels. Especially after a day of sitting at a desk.

[@imhuntingbears]

Thank you thank you this really really help me, you talked really faster so I had to slow down your video speed so I could get all the detail of what you were saying as I was writing it down as I want to write down my Warm-up routine. Thank you again every blessing.

[@someonewbigdreams]

Thank u so much it’s really helpful :D!

[@byebabies2962]

Tku. Very helpful

[@ddassif6697]

Love your videos...its really my favorite channel

[@MinusTheGym]

Thank you so much 😀

[@julian-5697]

Nice ☺️ thx for that

[@kiox2858]

Thanks

[@kicksiddik6795]

You’re amazing, thank you 🙏🏻

[@MinusTheGym]

Thanks, and you are too! You just made my day 😊

[@Scarecrooo]

When I check your vids I always double check that I m on the good site :D

[@jarleenjessajarvisjacobs1622]

Thank you! This is very helpful! Also, I love musli. Happy Father's day!

[@outlandishhh1778]

Much love bro ❤️🌹

[@vini.vidi.vici.]

Great video thank you. As for the muesli try bobs redmill, I been hooked on that for years

[@runcornbalsall130]

Best warm up - Period !

[@gabriela.desiree]

Thanks 🙏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽

[@mightymight8450]

Perfect routine, it sure prevents injuries too :)

[@RaviYadav-ds4dd]

Thanks johnny

[@eddard9442]

Was looking for this thx

[@nossoncohen9347]

@@eddard9442 same 😂

[@ramprasanthudhayabaskar8073]

Great.. now we have Warmup. How about cool down exercises? Thank you.. great content.. most reliable and keep simple content available in KZbin as far as I know.. I am waiting to see cool down.. Thanks again..

[@glang5154]

Funny I was wondering how to warm up right now, and get this recommended lol

[@rcem4773]

Same

[@HermitianAdjoint]

I use your primal movents beginner flow as a warmup for climbing. Preceded by some rope jumping. I hope thats Ok. ;)

[@goodyeoman4534]

That's pretty much the same as what I do. But I do a few punching drills (one-two's, uppercuts etc) and I do a few footwork drills like sidesteps, pivots and feet to bum things really fast.

[@tanaysingh6330]

You know ryan always brings diamonds !!

[@piyushdwivedi7195]

Also do one for cool down!

[@juiknea]

God bless you Johnny sinn

[@sebastiansjoden9908]

Very good video but should i warm up lower body every time. Even on a upper body workout?

[@kiraperez2687]

New to your channel please help me with this question? If you have a lot of weight to lose what would be a really good starter routine calisthenics workout ?? Thank you !!

[@quimblyjones9767]

Might be a good idea to double check a name. Makes you look like you know each person. Great content as always

[@MinusTheGym]

Quimbly Jones honestly, I'm not sure how to pronounce her name lol

[@sianwesleywelsford7392]

Looking forward to the food video about what you eat and dont and why

[@MinusTheGym]

Sian/Wesley Welsford I sort of made this video and am posting it now :) Your question about what I eat (and don't eat) inspired me to make a video about the 5 foods I eat EVERY day and the reasons behind it. I might also make a "5 foods I avoid" video, but I'm hesitant to do that because I don't want to turn people off for bashing any foods they might enjoy. Hope you like the video! It's about to publish in 15 minutes.

[@sianwesleywelsford7392]

@@MinusTheGym I can see your point there are ppl out there that are very closed minded, like I make your tumeric milk with low fat milk, but that's personal preference, cause I dont like plant based. But I really enjoyed the tempeh stuff. Thank you for the reply and the great content.

[@pissyballs]

Great video! Just discovered this channel and love it! got any tips on how to incorporate training holds (on rings /parallettes) with regular weight training. At the moment I’m doing holds before weight training and my arms get so wrecked it’s killing my workouts. How can I incorporate this stuff into my regular workouts? Any tips for how to split?

[@albertobarrios4609]

I hope You found the answer, i recently saw that's great as your last exercise

[@andrewwashere82]

Just started going back to the gym. So i was wondering is stretching and warming up before your routine the same thing? Came to this video from the no equipment beginners' calisthenics routine.

[@rienzitrento8397]

Yup and happy Father’s Day to you as well

[@michaellopez8710]

I’m warm now.

[@garyroberts3014]

Cool stuf. I wanna thank all of the members of your community who 'liked' this video and set the algorithm to push it to me while searching for 'no-gym exercises'. Also, meusli rocks. Do you recommend soy, rice or almond milk with it - or do you advise to stay away from any of those three? - I like to blend them...and I go crazy with the fresh berries; black, rasp, blue and straw - there can't be anything wrong with that, can there? I was wondering if you would recommend a daily food routine? When is the best time to eat veggies, or fruit or proteins etc... - before / after warmups or the exercise routines... Green juices, ginger, kale, spinach? etc..or straight-up juice; what's best to get the recovery my body needs, stamina or meal replacement? Do you eat fish? simple saute' in olive or coconut oil, or raw? etc...Got any favorites? thanks

[@furkandesign-art9213]

What about after workout? Can you make a video about Stretching that would be great

[@AY-eq8rw]

Calesthenics cool down routine after workout, on public demand please!!!!🎉

[@alaskatheakita7217]

It’s hot enough where I live I know if I should worm up lol

[@alihk2290]

2:42 Ryan ur starting to become El eggs from calisthenicsmovement. Please don’t😂 Jk, Great vid as usual👍

[@tariqashraf5855]

how long should be rest between sets? i am a beginner i normally do bte 60-90 seconds is that okay? really helpful video i was looking for something like that so thankyou

[@MinusTheGym]

Tariq Ashraf if you're asking about rest times during the warm up, I recommend just going from one exercise to the next without rest. The only exception would be between your drills, if the drills you use are pretty challenging. But if you're asking about rest times during your actual working sets, 60-90 seconds is good depending on your goal. If your current focus is to build strength, you can rest upwards of 3+ minutes to maximize strength for each set. 60-90 seconds between sets is ideal for hypertrophy because it'll help you get a better pump and fit in more total volume.

[@bygone276]

Great, do you think jump rope for 3 minutes sums up all these especially for beginners

[@dylanwestbrooks4014]

For the warmup part to get blood flowing I would say yes.. but for the mobility.. your shoulders back and legs need some full range of motion... jump roping is actually really good though

[@lekulino]

I,m doing your beginner calithenics routine for year and a half and for worm up, i do jumping jack for 2 minutes. Do you recommend this new warm up routine (blood flow + mobility) or do i stick to jumping jacks untill i get more stronger? Tnx :)

[@MinusTheGym]

lekulino add in the mobility exercises after the blood flow before diving into the circuits. A year and a half is a long time to do any routine. Have you been using more challenging exercise progressions, increasing the total volume or utilizing any other forms of progressive overload? It's good to change things up so progress is more consistent.

[@lekulino]

@@MinusTheGym Well... no... xD i,m following the program in comments... for example: i,m om step 4 and for now i can do 2-3 assisted pull-ups,20 lunges,10 diamond push-ups and for hinge 5-6 progression 1.5. When I reach goal for all 4 exercesises, i move on to next step. So, can i move on to harder versions for squats and push-ups, beacuse, it needs time to overcome assisted pull-ups and hanging leg raises? Am I doing something wrong? What do you suggest? Should I increase number of circuits? Also, before doing circuits, i've corporated finger tip push-ups and using grip strenghtner every day... I,m 39 yeras old and never done this kind of exercises (only running for 2-3 years)... Tnx for quick response... :)

[@shaju2735]

Damn bruh how many jobs u do

[@alecksklar5135]

"Muesli" is the most standart breakfast in germany you eat when you are doing sports :D Funny hearing an american pronouncing Müsli xD

[@alvarogala3811]

Next step is the stretch routine

[@sweettemptations2695]

Heyyy I am doing callisthenics for last 1.5 months. At first I cannot do even one push up... Now I can do 10 at a row with a little difficulty. I am also doing push up plank, core exercises and squats (60 times) thrice a week. What else can I do to take it to other level?

[@derbyharrington16]

Work on some yoga poses like bakasana ( frog stand ) or tucked planche. Those are some pretty good yoga poses. I'm learning to do a frogstand to headstand. Hope you'll succeed, too. Wish you luck!

[@cocgaming930]

If Johnny sins and Saitama himself giving me his secrets ,I am not going to abandon it😀

[@siddravi6844]

First

[@stevenwang3396]

Ah yes uploaded the day after I pulled something because I didn’t warm up 😅

[@azez-357]

i can't for the live of me wormup it feels so pointlees even though it is important

[@MinusTheGym]

Azez *-* I know what you mean, but try to break out of that mindset - it will prevent injuries and improve your performance!

[@alexlloyd2154]

When do interuot putin core soon yas

[@vakhtangkhorbaladze5128]

You are not Ryan, you are Johnny

[@----zd1od]

How come you're so strong though you don't look muscular? (No mean about it)

[@MinusTheGym]

I eat a pretty low protein diet compared to most fitness influencers

[@----zd1od]

@@MinusTheGym does it affect your strength though? (To me, it doesn't seem like that, but you know more than me, for sure)

[@alexlloyd2154]

Run a.mole then workout

[@christopherjacquemot4674]

Johnny sins

[@hunlevistube]

There is no such thing as best warm up. The kind of warm up best for you or the most beneficial for your training that you are about to start with greatly depends on what kind of training that is. Such statements are just rather neglecting a lot of factors that are a must to be taken into account for professionals( certified coaches) to minimize any possibilities for room to injuries. That is why no amateurs should give out such generalized advice especially with huge audience, it is just plain dangerous and irresponsible.

[@MinusTheGym]

OrbitingOneneSS yes, that's why I provided the framework (blood flow, mobility, drills) and said that it should be tailored to their specific training using that format. Did you even watch the video? :) And btw, I am a certified personal trainer.

[@hunlevistube]

@@MinusTheGym I commenced watching, did not watch to the end in all fairness. I am kinda sick of the overwhelming amount of fitness youtube videos and repeated topics covered. Maybe I made a mistake this time, can happen. but still don't get why the clickbait titles and all that then. In this video the title still says the BEST for your workout...I am sure you get my point. I am a PT and MT.

[@alexlloyd2154]

Jw make food bad hate cats fur