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    Full-Body Warm-Up

    Full-Body Warm-Up

    Warm Up
    Beginner
    3 routines

    Quick 10-minute beginner warm-up to mobilize joints, activate core, and prepare the whole body for training.

    Routines

    Day 1 — Joint Prep & Core Activation

    Gentle head-to-toe primer with mobility and core activation.

    Beginner
    16 mins
    24 Kcal
    Ankle Circles

    Ankle Circles

    1 sets
    0 reps
    15s rest
    Wrist Circles

    Wrist Circles

    1 sets
    0 reps
    15s rest
    Hip Circles Stretch

    Hip Circles Stretch

    1 sets
    0 reps
    15s rest
    Cat Stretch

    Cat Stretch

    1 sets
    8 reps
    15s rest
    World Greatest Stretch

    World Greatest Stretch

    1 sets
    6 reps
    15s rest
    Bird Dog

    Bird Dog

    1 sets
    8 reps
    15s rest
    Dead Bug

    Dead Bug

    1 sets
    8 reps
    15s rest
    Prisoner Squat

    Prisoner Squat

    1 sets
    10 reps
    15s rest
    Dynamic Chest Stretch

    Dynamic Chest Stretch

    1 sets
    0 reps
    15s rest

    Day 2 — Lower-Body Mobility Flow

    Loosen hips, hamstrings, quads, and ankles; light squatting to groove patterns.

    Beginner
    16 mins
    21 Kcal
    Standing Knee To Chest Stretch

    Standing Knee To Chest Stretch

    1 sets
    0 reps
    15s rest
    Standing Quadriceps Stretch

    Standing Quadriceps Stretch

    1 sets
    0 reps
    15s rest
    Hamstring Stretch

    Hamstring Stretch

    1 sets
    0 reps
    15s rest
    Leg Up Hamstring Stretch

    Leg Up Hamstring Stretch

    1 sets
    0 reps
    15s rest
    Seated Groin Stretch

    Seated Groin Stretch

    1 sets
    0 reps
    15s rest
    Calf Stretch With Hands Against Wall

    Calf Stretch With Hands Against Wall

    1 sets
    0 reps
    15s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    1 sets
    12 reps
    15s rest
    Sit Squat

    Sit Squat

    1 sets
    10 reps
    15s rest
    Hip Lift - Low Back Off Floor

    Hip Lift - Low Back Off Floor

    1 sets
    8 reps
    15s rest

    Day 3 — Upper-Body & Core Warm-Up

    Open chest and shoulders, prime upper back and wrists, light core and legs.

    Beginner
    18 mins
    17 Kcal
    Chest and Front of Shoulder Stretch

    Chest and Front of Shoulder Stretch

    1 sets
    0 reps
    15s rest
    Shoulder Stretch Behind the Back

    Shoulder Stretch Behind the Back

    1 sets
    0 reps
    15s rest
    Isometric Chest Squeeze

    Isometric Chest Squeeze

    1 sets
    10 reps
    15s rest
    Upper Back Stretch

    Upper Back Stretch

    1 sets
    0 reps
    15s rest
    Trap and Neck Stretch

    Trap and Neck Stretch

    1 sets
    0 reps
    15s rest
    Wrist Ulnar Deviator And Extensor Stretch

    Wrist Ulnar Deviator And Extensor Stretch

    1 sets
    0 reps
    15s rest
    Wrist Radial Deviator And Flexor Stretch

    Wrist Radial Deviator And Flexor Stretch

    1 sets
    0 reps
    15s rest
    Push up (on knees)

    Push up (on knees)

    1 sets
    8 reps
    15s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    1 sets
    0 reps
    15s rest
    Bodyweight Wall Squat

    Bodyweight Wall Squat

    1 sets
    0 reps
    15s rest
    Back to Warm Up

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