I have been in the fitness industry for over ten years now and have had the privilege to work with a variety of clients and I think I finally created a great warm-up combo. I use this with ALL my clients, but of course adjusting to their abilities/injuries/etc. You would do ALL of this before you started your actual workout, which takes about 20-25mins. The Kettlebell one is just bonus if are using that in your training.

STATIC
DYNAMIC
BODY WEIGHT
KETTLEBELL/EXTERNAL OBJECTS

Static Stretch

90s Couch Stretch – R
90s Couch Stretch – L

90s Pigeon Stretch – R
90s Pigeon Stretch – L
 

 

.

Dynamic Movements

*Pick a distance that is about 10 meters-ish and alternate through the movements going down then the next back, etc.

High Knees (pull knee to chest)
Butt Kicks (pull heel to rear)
Open The Gate
Close The Gate
Walk on Heels
Walk on Toes
Forward Walking Lunges
Reverse Walking Lunges
Lateral Lunges

Body Weight Movement 

2 Rounds:
10 Squats
10 Push Ups

Tabata: Alternating between,
Plank/Sit Ups
Glute Bridges

 

Kettlebell Warm Up 

*Pick a distance that is about 10 meters-ish and alternate through the movements going down then the next back, etc.

Farmers Carry – L
10 Single Arm Deadlift – L
Farmers Carry – R
10 Single Arm Deadlift – R

Front Rack Carry – L
10 Single Arm Push Press – L
Front Rack Carry – R
10 Single Arm Push Press – R

Overhead Carry – L
10 Sumo Deadlift High Pull (SDHP)
Overhead Carry – R
10 Russian Swings
10 American Swings