Your NEW Go-To Warm Up | 12-Minute Athletic Routine

This is your new go-to athletic warm-up — a 12-minute, full-body routine designed to get you ready to perform.

Whether you're hitting the field, the court, or the pavement, this athletic warm-up will:

• Raise your heart rate

• Activate key muscle groups

• Mobilize joints and fascia

• Prep your body (and mind) for action

16 movements. No equipment. No wasted reps.
Just intentional movement to get you open, springy, and ready to move with power and connection and coordination.

Great before sports, running, training sessions, or intense play 12 minutes — follow along or use as your own dynamic warm-up template Built for active humans who want to stay strong, mobile, and ready for anything

00:00 Intro
00:25 1. Pogo Jumps
00:52 2a. Back Step
01:33 2b. Back Step w/ Pelvic Rotation
02:11 3. Rotational Pogo
02:39 4. Lateral Step
03:23 5. Track Starter
04:17 6. Jog in Place
04:46 7. Squat to Straight Leg
05:21 8. High Knee Skip
05:47 9. Front Lunge
06:31 10a. Front to Back Hops
06:50 10b. Side to Side Hops
07:19 11. Rocking Pushups
07:51 12. Swamp Lunge
09:03 13. Paradiddle Jog
09:38 14. Cat Crawl
10:43 15. Ice Skaters
11:22 16. Rocking Lizard Pushups