A warm-up isn't about sweating. It's about getting your body ready for exactly what it's about to do. This is the one I use for every session, competition days included.
Two minutes to raise the heart rate
Skipping rope, a bike, or a brisk walk. Warm is the goal, not tired.
Four minutes of movement
Hip circles, leg swings front and back, shoulder rotations with a band, toe touches — ten each. Give priority to the joints you'll use most today.
Two minutes of the main lift, light
Do the first exercise of the session at 40 percent, then 60 percent of your working weight, five reps a set. It's the most important part, and the one everyone skips.
Eight minutes in, you're ready for your first heavy set. Warming up longer won't make you safer — it'll just leave you with less for the work that counts.
