Workout Routines

The Fastest Way to Get Ready to Lift in the Gym

This dynamic routine primes your body to lift without forfeiting your spot in the rack.


Look around your gym and you’ll see the same guys doing the same things to warm up before every exercise.

When they bench, they’ll cross their arms back and forth a few times—the “meathead swing”— and think they’re good to go. When they squat, they’ll statically stretch their quads and hamstrings, then put a barbell right on their back.

The problem with most solid, dynamic-style warm-ups is that they require space that most gyms simply don’t have. The idea, then, is to find a series of moves that get you ready to train, don’t take a lot of time, and that you can perform while standing in the same place. Here’s how it’s done.

The Workout

Exercise Sets Reps
Low Jack 1 10
Seal Jack 1 10
Bodyweight Squat 1 10
Band Good Morning 1 10
Band Shoulder Stretch 1 10
Band Pull Apart 1 10
Hip Circles 1 10
Hip Flexor Stretch 1 10
Leg Swings 1 10
Side Leg Swings 1 10