The purpose of this warm up is to prepare your body for training that involves your upper extremities only. Combine with an additional warm up if you'll be involving your whole body in your workout. Many people benefit from doing a few minutes of light cardiovascular exercise prior to a warm up such as this - rowing or skipping for 5 minutes at an easy to moderate pace are great options.
Complete each exercise in series, before returning to the beginning for the next round. Complete 1-3 rounds.
*If this warm up feels more like a workout, you may want to do the Beginner-Intermediate warm up instead.
Because this warm up is non-specific, complete the first set of your actual workout at a lighter load to prepare your body for the specific task at hand. For example, if the first exercise in your workout is clapping pushups, a set of pushups will help prepare your body and brain for the demanding task ahead.
Large arm circles in both directions, done fairly quickly. Try to keep your body in alignment by avoiding extension in your spine.
Perform 10-20 arm circles in each direction before moving on.
Quickly raise your hands in front of you and up as high as you can. Allow your elbows to bend so your hands come down toward your the back of your neck/shoulders. Then reverse the movement and swing your arms down and behind you as far as is comfortable. Remain tall while doing this, avoiding extension in your spine.
Perform 10-20 repetitions before moving on.
Keeping your arms around shoulder height, open them up to either side then cross them in front of you. Your palms should face forward when your arms are open and face down when your arms are crossed. This movement should be done fairly quickly and you can alternate which arm goes on top each repetition if you like.
Do 10-20 repetitions before moving on.
Start holding a weight plate under your chin with your hands on the rim, like a steering wheel. Rotate the weight around your head in both directions.
Complete 5-10 circles in each direction.
Perform standard pullups and pushups in the following sequence:
1 Pullup - 2 Puhsups
2 Pullups - 4 pushups
3 Pullups - 6 pushups
2 Pullups - 4 pushups
1 Pullup - 2 pushups
Take a short rest if needed in between rounds. This is part of your warm up, don't be a hero ;)
Beginning in a standard pushup position, lift your hips toward the ceiling so that your arms are now overhead (like a downward facing dog yoga pose). Lower your head down between your hands coming close to the floor with your face. Continue on to push up while arching your back (now you're in an upward facing dog position. Reverse the movement to return to the starting position.
Do 5-10 repetitions.