Injury Resistant Iron Body Dynamic Warmup for Calisthenics. Full body primer (Description Below!)

10 4 count jumping jacks
10 4 count split jacks
10 neck rotations (each direction)
10 arm circles forward/backward
10 up back and over
10 4 count chain breakers
10 I-Y-T's
10 rotational T planks
10 4 count swimmers
10 4 count torso twists
10 side bends (each side)
10 4 count cherry pickers w/ arm rotations
10 4 count alternating toe touches
10 knee circles/each side
10 contra lateral arm/leg raises
10 squat thrusts
10 4 count steam engines
10 scorpions (each side)
10 inch worms
10 single leg dead lifts

[@2012ams1]

Gyms will have a hard time after quarantine, many people are discovering that the way to stay health and fit is to keep it simple, no one needs fancy equipment and climatized gyms thanks to guys like this. I've made improvements on this three last months that i can't believe.

[@superg3962]

Yea, I got all my equipment now- how is all set up- why bother going to a gym anymore!

[@BobBob-uv9fq]

Yes I have been training outside for the first time in my life and really love it ,I love the simplicity of these type of wkouts

[@elitehaxxor8025]

Yupp, resistance training is where it's at. I still lift in my home gym and go for runs, but primarily just do resistance.

[@JD-dm1uj]

His warmup is more difficult than most people’s workout.

[@thebigredfish]

[slowly raises hand...]

[@queloqjohnny4839]

Nah... most stuff is dynamic stretching, u got this... 🙆🏾‍♂️

[@krystianczyzewski1211]

I remember i dint do warmup (or too short) ... back injury for 3 months, recover all most half a year so better do it allways . THX Wolf

[@geoengr3]

@@queloqjohnny4839 Dynamic stretching 😂🤣😭

[@JoJo-oc8oq]

i love it

[@BlueMax]

52 yrs of age.... been doing this everyday since I found this channel. IT WORKS thanks Art God bless

[@erichill5328]

Hi Iron Wolf, I just wanted to let you know that I’ve been doing this warmup 3 times a day and it’s really helped with a lot of pain and muscle imbalances. Before I started this I had a lot of pain in my lower back, hips, left glute, knees and right foot planter fasciitis. Before I found your warm up video I was doing a lot of stretching and Stew McGill big 3 exercises. I find this warmup session so much better than anything I’ve tried in the past. I’ve been doing this warm up 3 times a day for two weeks and I’m almost pain free. I can sleep so much better at night because my hips aren’t killing me any more and life in general is so much more comfortable to move around. I’ll be moving on to some of your beginner Burpee workout very soon. Thank you so much it feels great to be pain free again....!!!

[@BennyBoxx]

Since this post is 7 months old I'm just curious how is your fitness goals going? This post really inspired me.

[@erichill5328]

@@BennyBoxx I’m doing great. Still doing the Iron Wolf warm ups. For the lower body I use weights deadlifts and box Squats. For the upper body I just do body weight push-ups, pull ups, gymnastics ring pushups and dips and ring rows etc.

[@monodimensionalbeing]

@@erichill5328 man like eric biggup

[@abhisheksingh-vi4bz]

Sir, once a day is more is more than enough. Remaining time will help you to recover a much faster. Don't push it that hard. Wish you good luck sir for your better health.

[@travisl9201]

No weirdo shit, just solid advice, love it

[@benchinho]

i'm sure that we will see a lot of fitness KZbinrs trxing to jump on this train with their content... simply great stuff. thanks a lot

[@dennisprivate3963]

Most of them gonna cut multiple scenes for their 'complete' workouts

[@benchinho]

@@dennisprivate3963 and nobody will give a f&#%...

[@hyuugafan2]

There’s only 1 iron wolf 💪🏾💪🏾💪🏾💪🏾 copy cats can’t measure up

[@oiooiioioooi55]

I dont know this KZbin guys, but I only watch Iron Wolf and a german guy called Sascha Huber, I think this kind of beeing fit like a marine is better than heave mountains of muscles. Big fat Muscles are a waste oxygen and senseless weight 😏 but this is only my opinion.

[@Eiight8]

........IRON 🐺 WOLF........ Marvel’s Newest Avenger

[@achtungjamie]

Best dynamic warm up I’ve ever seen,

[@kilgoretrout6136]

Agreed. I've been waiting for this.

[@Nate1984Mac]

Still using this incredible routine after 3 years with the WolfPack! Salute to everyone of you awesome people! And salute to Art, the IronWolf! AH-OOOOOOOOOOOOO!!!!🐺

[@edsondiniz1721]

Hey Iron Wolf. Greetings from Brazil. I am a nurse, 36 years old and proud father of a 3 year old boy. I recently met your channel in the midst of this pandemic. Congratulations on the content of the channel. I was stuck in relation to training, where I always preferred calisthenics. I never liked doing burpess, but due to its content I have included it in my training regularly. This month I did 15 workouts, between calisthenics, home weights and cardio, all of them together with my boy, running on the court close to home. Today I did 75 burpess in 3 sets, something that would have killed me before. Thanks for the inspiration. Good training!

[@IronWolf84]

Thank you for Training hard!

[@davidoftheforest]

Been doing this for 2 weeks now, my daily pain is almost zero since starting PT with this. Thanks Iron Wolf!

[@MrRam1993]

Most of these I did back in school days. Been doing all fancy shit recent years for warm up, refreshing to see the basics performed nice and neat. School taught me right after all. Waiting for you next video wolf I sure am learning a lot here 👊🏽

[@IronWolf84]

Excellence in the basics

[@NAZMli]

Very inspiring work. I'm reminded of the praise by Genghis Khan of his nemesis "How happy is the father that has a son like him"

[@kartikkumar2206]

I wish I had confidence and clarity like you. I'm training to be a part of Para Special Forces. It's an Indian special force.

[@XxP4B10]

Good luck

[@MrRam1993]

I've heard the para special forces go through some crazy fitness test.... Good luck man, I feel safe knowing the special forces are that strong. You got this Bruh 👊🏽

[@Furrierity]

you will get confidence and clarity with time, patience, commitment and hard work. "Sweat more during peace; bleed less during war" "A warrior must only take care that his spirit is never broken"

[@IronWolf84]

You can do it, comit yourself to the goal and become obsessed with it.

[@thealphaway2422]

Kartik are you currently into armed forces or preparing for SSB I am from India.

[@timoteoherrera189]

iron wolf these type of videos help alot, 300 LB 6 ft tall 100 burpees mon-sat(I would do more but the breathing technique kills me)you and burpee king motivate and push the fuck out of me. Keep the content coming. Much love and respect 💪

[@BurpeesKing]

Super Awesome Video Iron Wolf. Great Knowledge. Thanks for sharing. Much love and Respect always. Keep killing it 🐺 #IronWolfKnowledge

[@IronWolf84]

Salute brother. Much love and respect as always for you. Knowledge is useless unless shared.

[@grantos1361]

So fucking useful mate. Never really warmed up before I saw your vids. Game changer

[@valley123ish]

So pumped I found this channel during lockdown. Great job. Keep it up!

[@Nate1984Mac]

Best warm up I've ever done. Thank you for bringing this to the world, Gunny!

[@brettsumner5129]

Thanks for this iron wolf. I'm 45 and this has greatly reduced my joint pain and soreness after my workouts.

[@goodness631]

Ironwolf, you have great content. I appreciate the genuine and practical advice you are spreading to your viewers!

[@creedo012]

This video will help my workouts a lot.Thank you very much Iron Wolf!👍

[@sofoclispetrosjulyan1397]

Since I suffer from back pain and stiffness I will implement this routine before any training session. I'm sure it will work. Thank you iron wolf.

[@djakuzamedusa6246]

simple very effective yet after 20 min of doing this im all bursting with sweat and i consider my self atleast in some shape...glad i bumped on your channel in lockdown...i tried one of your burpee exercises i died after 12 minutes....greetings and respect from Serbia! ty for videos keep it up with good work!

[@IronWolf84]

Salute brother. Thank you for watching my channel

[@tracetaylor2176]

Man just thank you for the tools, wisdom and ongoing encouragement. Seriously - your work is like scripture and I'm feeling and seeing solid physical and mental benefits after dedicating more time to the concept of marine fitness. Very real talk. Thank you.

[@IronWolf84]

Salute brother

[@nogoogle6349]

@@IronWolf84 Mr.Wolf how do I get in contact with you?

[@stevenhughey2964]

You make this all look so easy lol. I just started doing burpees yesterday and my arms/chest felt like it was going to explode 8 minutes in. Just gotta keep putting in the work I guess. You're an inspiration brother

[@IronWolf84]

Stay consistent, it gets easier

[@MrQuackism]

Burpees sucks i hate it but really its good for the body man

[@gentilewarrior]

@@MrQuackism Burpees are the ultimate total body workout combines everything into one complete motion, you don't need anything else.

[@MrQuackism]

@@gentilewarrior one workout that you can do almost anywhere.

[@gentilewarrior]

@@MrQuackism yup basically everywhere there's a floor, I do it under my pull up bar and I add a pull up to my Burpees. Push, Pull, Squat and core all in one, nothing beats that, nothing. Iron Wolf, Burpees King and Moses Cuevas are the only real fitness people that I respect. No bullshit, no baggage, no preaching just straight up warrior training.

[@ohshoot444]

Added 25 3-count burpees into my workout today. Appreciate the motivation.

[@jem5040]

I really want to thank you for this great warm up. At first I thought 17 minutes would be too long but in retrospect I don’t think I have been warming up adequately prior to this. I Use it before all my workouts whether it’s rowing on the ergometer or calisthenics or weight training. Great stuff thanks again.

[@M33SSP33SS]

Thank you for reveal your workout and warm ups with us. Just found your channel brother. This is a goldmine for me!! Take care and stay healthy!

[@kalamansitree5441]

Simple instructions, straightforward, and an example of how to do them. PERFECT. thank you

[@datawolf2318]

The knee bends had my knees sounding like bubble wrap being crushed with piano wheels.

[@IronWolf84]

Get those kinks out

[@TheMisterTaichung]

Still a beast, even without the burpees. Total inspiration.

[@dharmapunk777]

Most people's workout is Wolf's Warmup haha. Thank Iron Wolf. Great stuff.

[@madodamtshali9413]

I do this. It’s my warmup and workout. Two birds, one stone 😉

[@raywade5845]

Transitioning from years powerlifting to a primarily body weight routine with minor focus on compound lifts. I’m down 45 pounds and feeling great. This routine takes me back to my boxing years 1974-1983. Iron Wolf, you’re a legit beast! Great channel!

[@IronWolf84]

Thank you brother, glad you are back track

[@AD-ld1nr]

It is bad ass to watch that subscriber count increase daily! Keep pushin'! I'm following and implementing this into my training!

[@kilgoretrout6136]

Started watching you months ago. I've been waiting for this(most important) video. Thorough. Excellent work.

[@williammayer7199]

Gonna keep it 100......I’ve been watching these videos for like a week now. I’m so out of shape I don’t know where to start

[@estebangiraldo2356]

I make my routine thanks to you and burpees king but i gonna watch this video every time before satart my trining. thakn you iron wolf

[@DylanZapf-dm4mh]

I was considering today a rest day, but you're right, this is much better for active recovery.

[@a.m.9369]

Great! The best full-body-warm-up I ever saw. Keep on! Ahoo!!!

[@hilariomolinaii355]

With lockdown, this is great to keep the family moving and active, gracias Sir!

[@codyleventhal8350]

Without a doubt one of if not the best full body dynamic warm up on youtube!!!⭐⭐⭐⭐⭐/⭐⭐⭐⭐⭐

[@g.r.s5200]

Just done that warm up now. I'll be doing this every day. Good way to start the day. Thank you

[@hrynivan2414]

Tried it today, really effective!) Thank you, Iron Wolf.

[@tylerduplessis6682]

i always said when i was in the Corps that whoever was running PT should be qualified/certified to actually be running it. I saw way too many people coming away with injuries that could have been avoided with proper dynamic warm ups, and post stretching (not the check in the box cheese dicking most do). Thanks for your content. Semper Fi

[@teimuriranpour9749]

Great content, i have had some issues with proper warmups and this is by far the most effective and straight forward approach. Thanks for the content!

[@danielpowers5987]

respect on the 50 k subscribers. killing it. salute

[@JuanGomez-bt8nc]

🐺. Congratulations on the 50 k. The best. Be save. Stay 💪. Thanks a million.

[@400ccSpeed]

I love this, man! And so happy you could be here when we needed you most haha

[@fabien1446]

Dam bro u blew up. Congrats. Thats went 0-100 real quick. Thanks for your service.

[@IronWolf84]

Salute brother

[@andrewaubrey9462]

Awesome routine. I’m sending your vids to everyone I know. Love the no bullshit style.

[@freedreaming2482]

Im a firefighter and these workout are awesome! Thank you

[@IronWolf84]

Thank you for your service brother

[@fluke9020]

This will really help me with the July challenge, Thanks 🙏

[@kennybox170]

Thank you Iron wolf now I have something I know will work and its put together nicely thank you. I just hit the 100 burpee market it's a mix of 1pump, navy seals and some kickout burpees. Thank you for the motivation, and your service. Your the man.

[@poczytamci3389]

this is one of my favourite mobility drill

[@najatalmashjari292]

Very Thankful... Its my everyday favorite warm up exercise ❤️

[@robertanthonyhernandez9334]

Just cranked 100 2 pumps this morning! man you’re an inspiration 💯I love pumping burpees out.

[@ramtha1973]

Awesome warm up Wolf! I was not warming up the rotators enough and the spine is general. This will close the gap! Thanks!

[@Blessed11127]

I did this warmup and 2 reps of the 11min workout and cooldown (at my own pace, the tempo was a bit much for a first timer). This is my starting point. Gonna work my way up with reps, technique and speed until I can keep up with one of the hi-rep workouts. I love the simplicity of this and how you can combine and build exercises according to your level. Thank you for making these military style workouts so accessible!

[@osiriswills6749]

Man my blood warmed up just from watching this. What your doing looks highly effective.

[@daquinadaquina]

Pleasure to meet you 🤝 (chow). Appreciate the motivation you bring.

[@cplbird8179]

When says "keep your leg straight" on the inch worms, I'm like wait he can see me?!?

[@johnmatrix6980]

I just want to thank you for this great routine Iron Wolf ! I took a nap after riding my bike after work to get home and felt like crap when I woke up ! I did this as an active recovery like you tell and felt so well after that I cranked out 50 strict 6ct and 50 2 pumps ! So I can tell it's great for me ! NBGAF ! Salute from 🇨🇵

[@zakhamda507]

What a proper channel, all my gratitude for you!

[@CloverSean]

Legit content! Thanks for the details in the description, and listening to the viewers suggestions. Mad respect Iron 🐺

[@hmigaz]

Great warm-up Mr Wolf. Keep it up. Greetings from Portugal! Yes, we follow your advices.

[@rahul-qm9fi]

9:59 Me in the club when my jam comes on

[@CobraKaiOwner]

😂

[@leonardbrown1725]

🤣

[@Blessed11127]

:D

[@Salma-yo6ns]

I’m to high for this comment 😂😂😂

[@ln1056]

Great warmup. Could you do some videos on running/endurance work?

[@eljipito]

That was a hell of a workout!!!

[@machetesulaco]

that was only the warm up heheheh

[@arcubano8557]

Yo this is great stuff, all these movements are great preparation for a solid burpee workout

[@TheCristo68]

this has just become my new routine

[@arthurlemassonbedel526]

Really love that! Perfect for recovery days! Keep the body moving - Thanks for that - no bs, simple exercise, no excuse! that's it!

[@FitAfter50]

Th si perfect. I hope everyone here and everywhere else realizes that the workouts should be kept as to the simple as possible. They then guarantee repeatability. Repeatability is the key to success.

[@FitAfter50]

Spelling not my strong suit. Sorry.

[@michaeltallsman2740]

I regularly do your first warm up video and this is an upgrade (a workout in of itself) Wow!

[@elainefedyk6285]

This is great! Tomorrow is my recovery day...I’m going to do this. I really appreciate your videos. I’m inspired by you. You make hard things look effortless and your mindset is admirable. I’ve been adding body builders, 2 pump burpees, and navy seals to my workouts. I’ve also been adding chain breakers and cherry pickers to my warm-ups. I’m focused on quality over quantity with the burpee variations for now. I want to make sure I have a solid neuromuscular connect first so they are flawless like yours. Looks like it was pretty hot when you filmed 🔥💪 Thank you from Philadelphia 🐺🇺🇸😍

[@IronWolf84]

All the cherry pickers and chain breakers are just as important as the actual workout, good on you for having attention to detail with the form. Thank you for the support and salute to Philly! East Coast !

[@armandotafoya7516]

This is great man. Did it all this morning and felt very good and loose. I watch all your videos and they’re all great! Keep it up bro 💪🏽🤙🏽

[@burlwood1793]

Thanks Iron Wolf. I so appreciate these videos your helping us get in shape! Awesome!

[@dreamlily7797]

Thank you 💯👌 perfect warm up

[@dreamlily7797]

I like what you said at the end Art, no bull**!+ 😆👊💯💪 It's truth!

[@j.b.911]

Yes, yes, and yes! Thanks Art!! #ALWAYSkeepingusinmind #teamironwolfhasitBEST "Some people will just go with the flow of things and sway in life, while others will fight against the currents and go upstream to reach their destiny." - Anthony Liccione

[@JoJo-oc8oq]

good one for my off day today , I did this routine as well as your other 6 min warmup it definetly got the blood flowing.

[@iorveththeelf]

coach do you recommend doing this warmup before every workout? Ive been doing the warmup you uploaded before, isn't that good enough?

[@rastakhan6635]

In my opinion this type of warm up is great way to get your heart rate up and rise your body heat,wich extremly helps up by loosening your muscles and gets your body ready to hit that high reps esp when you're sore..

[@govbentley2011]

It's nice to have multiple choices. Kinda breaks the monotony.

[@IronWolf84]

This is a more detailed one, both are good. Do this before your main workout

[@mikemellon80]

pennthebaker lol. Some people just want to post a comment so they feel involved in the conversation. I think we are all guilty of such youtube comments.

[@mikemellon80]

pennthebaker my point is I thought it was funny when you said no shit when Rastakhan pointed out the obvious. Now my point is you just seem like an unfriendly person who likes to argue online.

[@vanessa8282vr]

Good Stuff as always. I did recognized some of them from the daily 16 and recon lg cd. Awesome idea of combining them. Respect😎 💪

[@Cb85191]

I started doing burpees, lots of press-ups and pull-ups after watching without a proper warm up and cool down. Tore a muscle in my back and pulled my neck was out for three weeks. So if your just starting this kind of training you really need a solid warm up and cool down and don’t over do it straight away like myself👍🏻

[@issacsantana4444]

Great way to get the blood flowing. I was wondering if you took rest days. Appreciate this video for active rest day

[@troyhackney148]

I come back to this every day before my training. Will you ever do a new version of this? (Not that this one is bad / old) ;) Thank you for sharing the knowledge!

[@troyhackney148]

Every. Day.

[@troyhackney148]

Back again after 2 and a half months of being unable to train. Starting off at square one, making this one count!

[@troyhackney148]

Keep coming back and keep going forward!

[@magnumopus7199]

Awesome, i will be adopting it all and shoutout the iron wolf every time !! Salute bro

[@francescos1208]

This is great! Thank you for sharing and thank you for your service. May God bless you!

[@leinad4204]

Wow im really glad i found your channel, i needed this so much! Pure inspiration♥️

[@lemoish]

This is really good content! I tried one of the burpee workouts and it was very hard. I will definitely incorporate this as well. Thank you very much. Much respect

[@justicewarrior9187]

Excellent!!! Keep up the good work! Can you show us the base? That would be cool

[@xxkevin01]

Thank you for you videos, these warm ups and exercises really get my blood flowing. Keep up the hard work 🙌

[@wiljurado]

This warm-up is very good and complete. Thank you!

[@charliechin3993]

one hell of a warm up sesh bro!!! you always come up with some good stuff.

[@sebastianmartin2853]

Super helpful video, super helpful channel, thanks!

[@davidmeze8561]

This has been my go to warmup, had a really hard time finding a warmup that suits my needs. Awesome, thanks man 💪😎

[@americarocks3175]

Thank you so much for posting this. Simple, solid, excellent.

[@Kwm-ur8qh]

Loving all this content man , quickly became my favourite KZbin channel , I’ve got a new found respect for burpees , did a set of 100 tonight , but afterwards , I’ve got shoulder pain in my right shoulder, I stretched beforehand and afterwards , maybe didn’t stretch enough , feels like when I hit the ground I’m maybe putting too much stress on shoulders , I’ve tried to slow the motion down ,I’m disappointed, any tips ?

[@IronWolf84]

You may have to cut down the volume and do less pressing in a couple of days and make sure you’re also doing pull ups in between your Burpee’s, look at your hand placement to make sure your hands are not too wide I put strain on your shoulders

[@Kwm-ur8qh]

Cheers for the advice, shoulders feeling better , still doing the burpees, making sure I’m doing proper warm ups and warm downs .

[@stevenbecker3396]

Thanks bro for this workout , second time doing it. Was not feeling up to my jog so I just did 60 burpee's, 10min jog and then this vid , going fo try and kick out 30 more burpee and 60 situps , tomorr is my off day so thanks brother

[@wolves1247]

Great stuff - I’ll be doing this before my next high rep burpee routine

[@stanL9]

Thank you Iron Wolf sir. Wanted to ask you about why you picked the burpee as your main focus workout ?

[@IronWolf84]

Best workout I get from them