Calisthenics Warm Up, How to DO it Right


The warm up…

The one part of your workout that most people hate.

But we shouldn’t…

Warming up has a lot of benefits for the body. Here are few of the most

Benefits of warming up

  • Lowering the risk of injuries
  • When you warm up you increase the blood circulation.
  • Oxygen intake because of the increased breathing
  • Improved coordination
  • Decreased reaction time, because it is a known fact that nerve impulses move faster in warm muscles, than cold ones
  • Release of lubrication to the joints
  • Increase of body temperature
  • If done properly, increase in mobility


Those are few of the scientific facts that prove that warming up actually is good for the body, after all we are working out for a healthy body right?

The mental part

The mental part of this one is my favorite.

People start their workout differently, some start working out without warming up(I’ve seen people who are 40+ y/o start their routine straight away), and some people like to ease into it or to get their head in the game.

I’m from the second type.

Most of the times when I go to workout I might be sleepy, exhausted, hungry or whatever.

And when I start warming up, my mind slowly gets into this training state of mind.

That makes my workout so easy.

Before the warm up I’m tired/sleepy, after the warm up I’m ready to start working out with nothing else on my mind.

And that’s why this is my favorite benefit of warming up.

Warming Up

I warm up all of the joints of body.

And I pre-warm up the muscle groups that I’m going to workout today by doing some basic exercises(push ups, inverted rows, squats, lunges, leg raises).

Wrist warm up

First I start with warming up the wrists.wrist warm up

I do full circle rotations on each wrist until I can fell them move freely when doing it.

Because normally in the beginning my wrists are popping and cracking.

When I feel that that they are loose I’m move on with the next of my routine.

Test for yourself to find your awerness.

Elbow warm up

Elbow warm up

The elbow joint is a pretty simple one(compared to the wrist and the shoulder joint).

It is impossible to do elbow rotations.

Basically if we just do some bicep curls with some light weight or just apply little bit of pressure with the other hand that should be enough.

But with the elbow rotations above, the shoulder joints are being warmed up as well which is a win-win.

Shoulder warm up

This is the one that I put a lot of effort in because I have(for now…) rounded shoulders.

Shoulder rotation warm up

Just look at how stupid I look like in the bottom left picture…


I start with arm rotations. After that I do some scissor shit…

Shoulder warm upAfter that I do some shoulder dislocates.

Shoulder dislocatesI always do it in that sequence because I have to warm up the joints that I will use in this exercise.

Also I do shoulder dilocates before every Handstand set.

Spine warm up

Spine warm upRecently I was doing just toe touches(below) but thanks to Ido Portal I figured why not increase my overall mobility by doing full clock rotations.

Toe touchesFind what works for you and use it. The idea is to warm up your body.

But hey, why not actually improve your body while warming it up?

Hip warm up

Hip joint warm upDoing full leg rotations here is the one thing that really helps to warm up this joint.

In reality I bring my knee as high as possible and as far to the side as possible.

Knees warm up

Knees warm upRotating the legs side by side and opening and closing them like the way I showed above are my favorites.

I sometimes do some squats and lunges right after that, which also helps my body get warmer in case it’s freezing outside.

Ankle warm up

Ankle warm upI’m warming up the ankle joints by rotating my foot against the ground by keeping my toes to the ground.

If I’m doing some jumping exercises, I’ll do something like rope jumping but without the rope for a minute or two.

Neck warm up

Neck warm upPretty much self-explanatory.

Rock your head from side to side and front to back. Clockwise rotations work wonders as well.


Some extra warm ups that I do.

I also do active hangs and scapula push-ups to strengthen the scapula muscles.

scapula push upAnd I add in some parallel bar support holds.


Perform a simple joint rotation for 30 second, start with a good pace, don’t rush it. Wow, this really tells it all.

If you have any questions, please feel free to ask in the comment section below.

If some of you reading this are not warming up, can you please explain really quickly in the comments below? Just curious.

By | 2017-09-06T21:13:48+00:00 May 15th, 2015|Warm up, Workout|9 Comments

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  1. Yolina May 16, 2015 at 10:40 am - Reply

    I didn’t know warming up can help me training so much, I will start warming up before every workout and every time I run too, thank you very much!

    • Lyubomir16 May 16, 2015 at 10:53 am - Reply

      You are welcome Yolina. πŸ™‚

  2. Steve May 16, 2015 at 12:30 pm - Reply

    i really like squids πŸ™‚ having ten arms sounds awesome!

    • Lyubomir16 May 16, 2015 at 1:54 pm - Reply

      I don’t think squids warm up… πŸ˜€

  3. Matt TheDopestMatrix May 16, 2015 at 6:45 pm - Reply

    I think that warm ups are essential before you work out, play or even just wake up! ANYTHING! whether it’s stretching, push ups, whatever. you need something to warm yourself up before you start something!
    Great article and totally think you’re right!
    Matt TheDopestMatrix

    • Lyubomir16 May 16, 2015 at 9:15 pm - Reply

      Thank you Matt, the Science prove these facts.

  4. eli May 22, 2015 at 9:42 pm - Reply

    very nice article on a super important issue, I know way too many people that can’t play football anymore, because they did not warm up properly. Warming up is essential to every activity… πŸ™

  5. Furai October 9, 2017 at 4:49 pm - Reply

    I’m confused with the head rotations. Which way is clockwise, and why never do anti clockwise rotations?

    • Lyubomir October 9, 2017 at 9:52 pm - Reply

      Hi Furai,

      Thank you for asking, it’s just a silly joke.
      You can shake, nod and rotate your head however you like Furai.
      The main purpose here is to warm up the neck and all of its components(muscles, joints, tendons etc.)

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