How to properly warm up for calisthenics (Marine Corps style)

Follow along as I demonstrate how to properly warm up and prime your body for exercise. Warming up will prevent injuries, increase circulation and prepare the body for your physical fitness session.

[@Alex-rw9yj]

- jumping jacks - 10 reps, 4 count - arm circles (forward and backward) 10 reps - chain breakers - 10 reps, 4 count - swimmers - 10 reps, 2 count - cherry pickers - 10 reps, 4 count - windmills - 10 reps, 4 count - squat thrusts (half burpees) - 10 reps - lunge and twist - 10 reps - mountain climbers - 10 reps, 4 count

[@Dardusa23]

Thank you Alex for counting IW routine👍🔥

[@S1COLO2R]

thank you for this!

[@christophermoltisanti9595]

This warmup killed me

[@areyoutheregoditsmedave]

Did this warmup before working out today. My knee didn’t hurt later in the day like it usually does. I dig your programming. It’s fucking effective.

[@aaroni5074]

@John Cass the fuck

[@jimmywyatt4144]

We used to do these in the Army too. I was the best fit in my life when I done alot of calesentics. I'm 62 now and I'm trying to get back into it. I'm on my third week now and I can tell a big difference how I feel. I wanna thank you for your service and what you do.

[@louisbynoe82]

I'm going to use this warm up as my main exercise..

[@IronWolf84]

Good for starters

[@aaronhane488]

No kidding, I tried his cardio punishment I had to reduce the volume in half and I got to three rounds. I will reach full 10 rounds without unnecessary rest eventually

[@angelsjoker8190]

You saw him breathing slightly heavy after this warm-up. If a guy who does like 500 burpees in a row starts to visibly breathe after a warm-up, you know it's like a workout for a lot of other people.

[@reflection21]

not even joking :D

[@TravelingThruLife]

Was thinking the same thing

[@MonacoRocha]

I started Training at 7 years old TKD KARATE Boxing Swimming Yoga Calisthenics LongDistance Running BJJ... way over 50 years of Training .. I'm 64 I warm up Slowly the whole body for about 20-25 Min.. Then Stretch out After Training.... VERY VERY IMPORTANT... Will keep you going Till you Die..... I started warming up at around 11 years old had an old school karate teaching who STRESSED IT !!!!!Great Stuff Iron Wolf..!!!!!

[@juanr5853]

I love what you do for the community, Wolf. God bless you.

[@RLWarrior]

I really appreciate you sharing this simple and effective warm up. I have a tendency to over complicate things and get stuck in the starting blocks. I’ve been able to get myself to do this warmup then doing the actual workouts becomes natural. Breaking out of a rut feels awesome. Thank you so much brother!

[@swashbucklingadventures9929]

First and foremost, thank you for your service!!! I've known quite a few friends out of Pendleton. I was denied joining due to a broken femur. Liability was the word used.😔 I stumbled across your channel and very glad I did! These routines are incredible! I found your pre and post vids along with the one for busy people. I saved those 3 to get started. Unless there's something you recommend for a newbie instead of the one for busy people. Only reason I chose it was it seemed the easiest to start. Before I found your vids I was just doing pushups to get back into shape. I've already lost 20 lbs.(just focusing on diet)Down from 227lbs. and 6'3". Subscribed!

[@IronWolf84]

Thank you for the support brother, keep dropping the weight by being active no matter what way you can. Walking, taking the stairs, any kind of exercise and clean up your diet. Once you lean out and can do burpees, that’s when the weight will really drop.

[@bryanrolph]

Did this for 5 rounds as my workout to help with conditioning and getting back into routine exercise

[@losmiercoles]

You cut my warm-up time in half. Very effective and no bs, thank you!

[@BrooklynMoor]

This warm up was better more pre exhausting than his most recent done 1 month or so ago. This is one to build more to. 👍

[@mukthatumkur3324]

I have been using this warm up before working out and I love it! Can't believe how tight my hammies are, but especially when I wake up. Thanks Iron Wolf! I will check out your channel for post workout stretches.

[@juanalbeniz5525]

It happens exactly the same to me. The back side of my legs are sore every single day, specially when waking up in the morning. Regards and keep it up

[@vincentrose9114]

This channel kicks ass. I train boxing w/ an ex-marine as my coach, proud to say! We do similar stuff, just straight forward good ol brutal conditioning, mostly bodyweight buy HIGH volume and FAST. I am definitely going to hijack some of these workouts. Keep up the awesome content!

[@datawolf2318]

Bro. This is amazing. Im going to use this for basketball and mma too!

[@IronWolf84]

Black Jedi glad you can take it and use it to be better, this will increase mobility and is great for injury prevention

[@donniecain4266]

Great info ! I was trained in the martial Arts by a Marine and he incorporated some of the aspects of your routine .At 62 I still do much of what you just demonstrated especially the jumping jacks ! Thank you for your service to our Country and thank you for your great workouts keep posting them !

[@thomashinson139]

I do this daily. I'm 66 . Really helps No injuries. Thanks, Man

[@Timberstreetales]

Where the fk this man been my whole life. I been doin it all wrong for years. Been on your program hitting your vids everyday for last 9 days. I climb trees for a living rope and saddle and always in pain. Ever since starting your cardio conditioning. My body just is starting to feel reinforced and not so mad at me. Thankyou sir!

[@NickCooper74]

Thank you for presenting this warm up routine. I use it every morning before my workout and I look forward to doing it when I drag myself out of bed. Thank you sir.

[@stephendulajr.8124]

Iron Wolf, thanks for this. I'll be using it as a morning workout. Thanks for the workouts you post. Thank you for your service. God be with you.

[@damjanvranjkovic]

Old school..works grear as always... stay healty stay strong brother!

[@StickyPaw]

I had to show some love. I warm up to this everyday. Thank You!

[@steveh100]

Must say this is a very good warm up routine, achievable at lots of levels and does the job, the counting helps me keep time so I can concenmetrate on exercises. Thanks

[@DBASSDAN]

Inspirational brother, thank you 👊 I've started doing this before a workout inspired by you. 0-5min - 1 pump burpee, with 1 squat and jumping jack on the top 5-10min - 2 pump burpee, with 2 squats and jumping jacks on the top 10-15min - 3 pump burpee, with 3 squats and jumping jacks on the top 15-20min - 4 pump burpee, with 4 squats and jumping jacks on the top 20-25min - 5 pump burpee, with 5 squats and jumping jacks on the top 25-30min - 6 pump burpee, with 6 squats and jumping jacks on the top. Hoping to lengthen these intervals to 10 min each, to a 1 hour workout 👊 Keep on keepin on 🤜🤛

[@IronWolf84]

Banana Man that’s solid work right there, I might give it a go and post it on my channel. Thank you for sharing and keep the fire going. 🐺🦾

[@DBASSDAN]

@@IronWolf84 Thank you brother. In my mid 40's now and want to keep my fitness above average. Thank you again for leading the charge. Keepin it going here in Australia 👊

[@User9787x]

Just what I was looking for. Thanks for the guidance. Great video!

[@johnbartholomew2381]

so old school... this is how we did in middle school in the early 80's

[@JuanHernandez-fl7ti]

Bro you’re the shit, I’m trying out this workout tempo for the first time and it feels amazing 👌

[@IronWolf84]

Thank you 🙏🏻

[@dreamlily7797]

Thank you. I get tired of same warm up exercises, i need a good variety. Im gonna do this more often

[@VJMOJO]

I'm your newest fan Wolf from India. I've found the perfect workout regimen thanks to you. I am a cancer and slip disc survivor in my late forties. My goal is to reach the X level of my body, mind and soul. Thanks to you, I will make it happen and also meet you one day.

[@IronWolf84]

I wish you the best and nothing but good health and prosperity. Take care of yourself.

[@mukthatumkur3324]

Nice! Looks like this is a perfect warm up for most of your muscles, plus of course it gets your body temperature up. I will try this before my workouts!

[@jeffdavis7376]

Wolf you just got my main warm up dialed in, this is definitely my main warm up, thank you for all that you do and thank for your service to our country

[@danielloko9873]

Great vids man iv been looking to get back into health n fitness without weights and I’m gonna follow your routines thanks from Australia

[@xbruthalgaming9860]

Thanks Iron Wolf for demonstrate your warm up . I was need this , i'll try now. I'm brazilian and i have must respect for your country, your job and your work in youtube. Thanks man!

[@avaritiaetsuperbia]

I typed these up in my phone so I don't have an excuse to not do them- figured I'd share in case anyone else wants them typed out: How to properly warm up for calisthenics: - 20x 4 count jumping jacks - Arm circles- 10 forward, 10 back. Start small, get bigger. - 10x 4 count chain breakers - 10x 2 count swimmers - 10x 4 count cherry pickers - 10x 4 count windmills - 10x 4 count squat thrusts (half burpees) - 10x Lunge & Twist - 10x 4 count mountain climbers I have done the same for the "Full Body Stretching Routine for Burpees and Calisthenics" video as well, find it in the comments there. Amazing stuff, wolf. Thanks for sharing your knowledge and training philosophies.

[@josemurcia4515]

Thank you Iron wolf 🐺 I came here to watch this video lately I been having a a really deep pain in my shoulders . Thank you even my reps were better . I did it before and after the workout

[@EHorvath10]

Still warming up with this, you the man Ironwolf.

[@Norb_]

First day trying this before my workout and my knees dont hurt like before, not a single bit. Thank you for this

[@Norb_]

@William Woke sounds good thanks, i'll check it out

[@mementomori5374]

Great job brother !!! I love it i am excited to do those every morning sticking to it thanks !!!!

[@pradeepal3276]

I m from India City Delhi I like your video Good information by your channel Keep it up and make more video on exercise

[@munniechan]

Amazing warm up.. will use it everyday for my warm up session! Thanks wolf!

[@nieczerwony]

I think you are the only calisthenics guy I know who has really well developed legs.

[@IronWolf84]

It’s cause I train them

[@tonywayne1527]

@Dane Leva its Art dude ofc only bodyweight...

[@TremendousSax]

@Dane Leva Weights also. He uses weighted vests and kettle bells quite a bit in his videos

[@afonsolamy8099]

i ve doing this warm up followed up with your video workouts and then your streching video for more than a month, now, thank you!!

[@69snow96]

Love this! This is my go to warm up, thank you

[@troyhackney148]

Thank you for sharing the knowledge.

[@jr82nl5]

Thanks for this good advise ,i use it by 10 km walking,Nice advise from a good marine

[@raulj.sarabiajr6657]

All together now... Cultivating military values. Effective for peace and prosperity! Thank you Iron Wolf!

[@unknownsource4359]

This helped me out alot bro. I felt more energized during my workout by doing this warm up.

[@IronWolf84]

Hell yeah, get that blood flowing and ready for battle

[@unknownsource4359]

Its only right trust me I come from that school of hardknocks so we can relate on a human level. Much respect from San Diego. Chula Vista area

[@IronWolf84]

dying breed respect to you as well brother

[@amritbahl1223]

Masterpiece coming back to this after a long time

[@BurpeesKing]

Awesome Video Bro! Excellent way to stretch and warm up. Showing them how its done💪😎

[@IronWolf84]

Burpees King thank you brother ! Longevity is the key especially for us old guys 😉

[@danoking69]

The mentality of ironwolf is WAY scarier than the intensity of the workouts he does. Ironwolf knows how to kick life's ass.

[@manschool4992]

Semper Fi Gunny! AJ squared away motivation. Love your channel. I wrote this warm-up list on the white board in my workout room. I need to pump out this trash before work too.

[@IronWolf84]

Semper Fi brother

[@gazbgroundwork1123]

Quick and simple gets the heart going. Great vid.

[@scottspurling5710]

Did the warm up then TRIED the 30 min cardio workout. Really hard had to rest and change some exercise but I'm 52 so allow it. Really worked

[@NAZMli]

I am very grateful to you sir. May God bless you.

[@Jacktoriousrexrex]

Love this style of training it reminds me of when i used to train in muay thai lots of circuits. Lots of people running out to throw up too 😂

[@D3Studio007]

Yes, this is the warm up you've been looking for.

[@christossideris7971]

Love your channel!!!great work!!!

[@murraymarshall5450]

Morning, just saw this and will adopt for my training warmup. 👍

[@davidagudelo2435]

Super cool for my HW man, keep it up with the good work. Oorah.

[@e5toro7008]

1995 bootcamp flashbacks. Well done. 👍 Carry on.

[@IronWolf84]

Errah

[@DrRyanHooker]

1:08 When it starts for people that go back to this video to warm up

[@joshua-rf1iz]

Bump, good thinking thanks

[@theMightyWhytey]

@@joshua-rf1iz haha been doing this for like 2 months and haven't seen this!

[@edgarcs2510]

Thanks, but i do the jumping jacks since the beginning tho

[@suzanneramirez4735]

My new WU routine, thanks for the share Sir.

[@duke7888]

Good man Iron Wolf! Let’s GO!!!!!

[@clydesmith3437]

Very good warm up

[@dahsshad]

Always use your warmups and stretches when i workout! Appreciate you! Blessings

[@IronWolf84]

They are the key to success

[@FamousLive11]

Great Inspiration - much Love❤

[@kerryc.7438]

I was Beat after that!Then I went right to the cool down video! Just getting started

[@rodolfomelgoza8860]

Great Pre-workout. Good job!

[@craigleewhite6317]

Happy Easter Monday 1SG. From White. UK.

[@jasnajm4814]

Very educational, thank you 💪💪🔝

[@JFlynn1207]

Solid stuff, thanks Art!

[@IronWolf84]

Salute

[@jeunedetermine9134]

Im from Morocco i like you man you re a good person wolf

[@jamshaediqbal]

Its amazing ore workout exercises ....

[@claudia-ns3wo]

Great warm up!

[@mrwhite6717]

That warm up is like my work out!

[@Brightandheavy]

This was excellent, better than what i was doing before

[@ben-yf2em]

Good warm up gets the blood flowing fast 👍

[@chrisL497]

I just did this as a workout bro lol....I’m starting to get back into shape been a few years since I’ve done any exercise besides my job of up and down a ladder daily. My ego told me I could do this then one of your heavy burpee routines, but my body was like “dude wtf are you doing to us” 😂 so turned your warmup into a workout but 3 times with a small break in between hitting replay. I feel hella good and gonna keep hitting this (honestly about 3x a week) until my ass and quads stop screaming at me. Thank you for this video man I needed something just like this. Respect ✊ coming from Belgrade MT!!!!!

[@IronWolf84]

That’s how you start! Outstanding! Do what you can and get stronger by the way

[@bannaxe7338]

I watch this before every workout. I've given this video at least a couple hundred views at least.

[@tusharrawat8732]

Love from India bro..

[@hunterk6187]

Thanks iron wolf , will start incorporating this into my daily routine from here on out

[@theMightyWhytey]

Thanks for what you do!

[@norbertbruenner1000]

Hello iron Wolf! Thank you very much for this Video, i wanted to ask you if you have a warm up routine or if 100 burpees are really your warm up ha ha! Again thank you for that dynamic warm up, i will definetly use it from now on! Greetings from austria

[@IronWolf84]

Norbert Bruenner 100 burpees can also be a warm up haha I start to feel much looser after the first clip of 100!! Stay hungry ! 🐺

[@godssoldierdylan-gracechan9561]

Good warm up Iron Wolf

[@IronWolf84]

Check out my new one

[@MarcoVilela]

I see these videos and your performance and I know it is very much related to your dedication and the amount of work you're willing to put in, but i find it very hard to break the point when I just get tired after 20 burpees and start sweating and just think that I will never be able to get in shape and be better... I am trying but it's very difficult. But thank you for the inspiring videos and your mindset, all the very best.

[@IronWolf84]

Keep staying consistent and the results will come brother

[@MarcoVilela]

@@IronWolf84 Thank you, I am trying. Stay safe and thanks!

[@elkinsonnav]

Wow 💯💯💯🔥🔥🔥

[@ReapWhatYaSow]

I haven't seen half of these excersizes done in the Corps. Also, burpees are popular in the Army. Marines have 8 count bodybuilders. Those sun dials didn't start small.

[@BangzHaus]

Awesome Iron Wolf

[@andysmith8890]

Excellent video with no padding 👍

[@ashishsawant36]

Thank you....I needed it.

[@j.b.911]

Still use this as part of my warm up. #gold #teamironwolf

[@galinashvartsberg524]

Warm up by Wolf is great❤️❤️

[@Fa-cr2cn]

Sei il migliore grazie mille soldato take care

[@freedomcanada8397]

This is my new workout

[@1982bored]

I'd need a warm up for the warm up 😢😊😊

[@DivinoFiatella]

Still my favorite warm up.

[@ecgodsmack86]

Staight to the point. Respect!

[@iliveinsideyourhouse3943]

Gotta up my warm up game. Always feels likes shit before and after my workout.

[@JesusPaidItAll]

Sam here 👍

[@bigMCLR]

Thank you gunny

[@chadj1797]

Huge Respect brother!

[@fatearther1548]

Thanks for posting this!