Move · Videos · Mobility · 6 min

6-Minute Full-Body Dynamic Warm-Up Before Exercise

6-Minute Full-Body Dynamic Warm-Up Before Exercise — video by Renew Medical Fitness Play · 5:34

Video by Renew Medical Fitness on YouTube · Open on YouTube

Registered kinesiologist Taylor Romanchuk leads a quick standing warm-up set to music, with on-screen cues: neck rolls, arm circles and swings, punches, twists and reaches, hip shifts, elbow-to-knee crossovers, knee circles, light squats and lunges, then stepping jacks (jumping is optional).

  • 6 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 6

Tap a time to watch that step in the video.

  1. Neck and shoulders: roll the head side to side, then shoulder rolls and arm circles from small to large. 0:09
  2. Arm swings: overhead, alternating front raises, cross-body hugs and wide high-low swings. 0:48
  3. Twists: gentle side-to-side turns, twist and reach high, then punches with a pivot of the feet. 1:44
  4. Side reaches with a hip push, side-to-side hip shifts, then elbow-to-knee crossovers, staying tall. 2:29
  5. Cross crawls behind, knee circles and knees down and out, then light squats hinging at the hips. 3:18
  6. Light lunges with knees and ankles pointing forward, wrist and ankle circles, then jacks (stepping is fine). 4:24

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start with small arm circles and build up to large ones
  • Stay tall in the elbow-to-knee crossovers instead of crunching over
  • In the lunges, keep knees and ankles pointing straight forward

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshalf neck rolls
  • Shoulders movesarm circles and swings, punches
  • Upper back movestrunk twists, hugs and reaches
  • Hips moveship shifts, crossovers, side lunge shifts
  • Knees movesknee circles, light squats, reverse lunges
  • Ankles & feet movesankle circles, stepping jacks

Easier option from the coach: Stepping jacks instead of jumping or power jacks

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Renew Medical Fitness; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety