Elevated push-ups for a "push" and core warmup: If your workout includes pushing or pressing against a load — moves like push-ups and shoulder presses — warm up your upper body with some elevated push-ups, shown here.
- Start in a high plank-like position, placing your palms on a stable surface like a wall, chair, bench, or counter. The higher the surface, the easier this will be. Keep your arms and legs straight and your core engaged.
- Bend your elbows out to the sides and lower your torso in between your hands, stopping when your shoulders are in line with your elbows. Keep your body completely straight; avoid bending at your hips or sticking out your butt.
- Straighten your arms to return to the starting position. That's one rep. Do eight to 12 reps.
Resistance-band horizontal rows for a "pull" warmup: This is the perfect back and arm warmup for a workout with "pulling" moves, like rows, lat pull-downs, and bicep curls.
- Sit on the ground, and attach a resistance band to a pole at just below seated shoulder height. If you don't have a pole, loop the resistance band around your feet.
- Sit with your legs straight out in front of you, facing the pole. Hold the resistance band in both hands, with your fingers going over (not under) the band and your arms straight out. Keep your back straight.
- Pull the resistance band back toward your chest until your hands reach your chest, bending your elbows out to the sides. Engage your abs, and avoid arching your back.
- Straighten your arms to return to the starting position. That's one rep. Do eight to 12 reps.
Y-pulls for a shoulder warmup: Y-pulls are a great arm warmup move for exercises that require shoulder work and lifting your arms above your head, like overhead shoulder presses. You can do these with just your bodyweight, but for extra stretch and resistance, use a double-handled resistance band.
- If you're using a resistance band, attach it to a pole at shoulder height.
- Start with both arms straight out in front of you, with some bend in your elbow. If you're using a resistance band, hold one handle in each hand.
- Raise your arms up and to the side, stopping when you form a "Y" shape with your arms and body. Keep your core engaged and your back straight. Don't hunch your shoulders. If you're using a resistance band, pull back against the resistance.
- Hold for a moment, then return to your starting position. That's one rep. Do eight to 12 reps.
