I was lying in my bed, and a thought came to me like magic š®.
I was animating a gym tonic (in my dream, of course — I’m not a fitness coach š).
I saw myself doing some movements, and funny enough, that became my actual warm-up!
When I woke up for my workout, I did exactly what I saw in my dream (well, at least what I remembered š ).
I’ve struggled a lot to find a proper warm-up for my calisthenics routine.
But fortunately, I finally found one — and I’m really happy with it.
It’s simple, effective, and adjustable.
Before I tell you what it looks like, I want to share something that keeps me mentally strong and consistent — my 20 Fitness Affirmation Cards for Women š.
These cards are perfect for:
Staying motivated when you don’t feel like working out
Building a positive mindset toward your fitness goals
Reminding yourself that progress takes time — and that’s okay
You can check them out here — they’re printable and phone-friendly, so you can read them before every session for a quick boost of confidence šø.
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Now, let’s get to my dream warm-up!
I’ll warn you — it can get sweaty and a bit exhausting š .
So it’s up to you whether you give it your all or save some energy for your main workout.
Let’s go š
1️⃣ Jump on the spot — 20 reps.
A simple way to get your heart rate up and prepare your whole body.
2️⃣ Jump sequence — right leg, left leg, then a high jump.
Repeat 10 times. Then switch sides: left leg, right leg, high jump (also 10 times).
No rest between moves!
3️⃣ High knees — 20 per leg.
Run in place while driving your knees up. Great for cardio and warming up your core.
4️⃣ Leg swings — 10 per leg.
Swing each leg front to back to activate your hips and hamstrings.
5️⃣ Push-up to child’s pose ladder (my favorite š„°).
1 push-up to a child’s pose
2 push-ups to a child’s pose
3 push-ups to a child’s pose
4 push-ups to a child’s pose
5 push-ups to a child’s pose
It warms up your arms, chest, and back perfectly. Do knee push-ups if you can't do a regular one.
6️⃣ Reach Through — 10 reps total.
Stay in a tabletop position (knees off the floor).
Bring one leg through to the opposite side, then return.
Repeat on the other leg.
7️⃣ Squat drill — 10 reps total.
Go into a deep squat.
Open your hips until you feel comfortable.
Bring one knee toward the middle, return it, then switch.
5 reps per knee.
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And that’s it — the warm-up of my dreams š.
I hope you enjoyed it — maybe you even tried it while reading (why not? š).
Try it and tell me what you think — I’d love your feedback on Pinterest!
Don’t forget to follow me there too š¤.
I’m so excited to connect with you š„°.
Subscribe and stay tuned for my next blog — I’ll be sharing simple calisthenics tips for beginners that actually work.
Bye šš
PS: Find my 20 Fitness Affirmation Cards for women Here.
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