How to do the 5-Minute Dynamic Warmup
Step by step
- March in place for 30 seconds, lifting knees to an easy, conversational effort.
- Add slow arm circles forward and back, then side-to-side torso twists.
- Do gentle hip hinges (hands sliding down thighs) and a few shallow squats.
- Keep the pace easy the whole time and take short breaks whenever you need.
- Finish when you feel warm and loose - this should warm you up, not wear you out.
The thing people get wrong
The goal is to raise your temperature and loosen joints, not to tire yourself. If you are breathing hard, slow down.
Coaching cue
Start every move with a small range and let it grow rep by rep instead of going full range cold.
Muscles worked
- Primary: Hips, Side delts, Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.