The 10 Minute Body Weight Warm Up Guide


It sucks doesn’t it?

Warming up before you can actually start working out.


You just want to start.

Feel the pump. The muscle. The Beast.

You get addicted to that feeling before you know.


Sometimes you just skip the warming up, because you want to do your favorite routine.

But your impatience backfires.


You tear a muscle or your tendons hurt like hell afterwards not to mention your joints. I’ve made that mistake many times.

And I’m not allowing that to happen to you. Find out what you need to do to warm up properly. 



Why Warm Up Before Body Weight Training?


Warming up your body increases muscle and ligament flexibility while at the same time reducing workout related injuries (123). 

In addition, a higher overall body core temperature is associated with higher force output.


What does this mean?

That increasing the heat in your body to a certain point or having an increased body temperature are a specific time of the day improves flexibility and overall athletic performance (4, 5)

This is not just influenced by your warming up, but also by the optimal time to train based upon your hormonal levels.


In addition to those benefits a proper warming up will most likely also reduce the amount of experienced soreness post-workout (6)

More, warming up mentally has also shown to increase overall fine motor control, timing and coordination (7)

Want to train the highest possible level? Without injuries? Better fine motor control, timing and coordination? And less soreness post workout?

You need to warm up. 


Key Takeaway: Your body needs heat and a certain overall core temperature to prevent injuries and soreness while maximising force output and overall quality of the exercise.



The Philosophy Behind The Warm Up And 3 Simple Rules


I want to share an easy philosophy with you that allowed me to completely rehabilitate a broken wrist.


I stumbled upon this idea when I read a book by Nassim Taleb in which he asked the question:“What is the opposite of fragile?”

Take a second to answer this question, before you continue.

The logical answer would be ‘unbreakable’.

At least that’s probably the first thing that popped into your mind. But is that true?

To find out we need to determine what fragile is, what unbreakable is and then discover if there is anything else which we have been missing.

You might have had an injury in the past or perhaps you have a weak back, weak wrists or weak ankles.


And even if you think you don’t, there are certain places on your body which are more injury prone than others.

That’s why it’s important for you to understand these 3 concepts: fragile, unbreakable and anti-fragile.


  • Fragile: Remember your mom’s favourite glass which you dropped on the floor? It shattered into a 1000 pieces never to be repaired again. Well that’s clearly fragile, it breaks and that’s it, it does not have the ability to recover.
  • Unbreakable: Now let’s look at something which is unbreakable, like the rock you once collected on the beach. You can throw it as much as you want, but it does not break. Nor does it become stronger in the process, that’s it. It does not need to recover, but it doesn’t adapt either.
  • Anti-fragile: There are however things which can both recover and adapt into something stronger. It’s not unbreakable, but it isn’t fragile either. It tears or develops cracks and in the process it becomes stronger. Eventually even being able to break a rock. It’s the opposite of fragile, Taleb calls it ‘anti-fragile’.


Guess what’s has these characteristics?

Your own body.

You and I are actually able to make our bodies stronger by putting it under a certain amount of stress.

We essentially build muscle by breaking it down first.


Now this is exactly what you can use to prevent by preparing yourself for injuries.

Put a controlled amount of stress on your weak spots and make them stronger in the process in addition to warming them up as a preventive measure.

Sounds like hocus pocus?

Here are 3 practical principles to warm up and anti-fragilize your body.



Calisthenics Warm Up Bar Brothers


1. Start Your Warm Up With Easy Compound Moves


Make sure your blood is flowing, your tendons and muscles are in a state of preparation and that you are mentally in tune for what you are going to do.

This is most effectively done through compound moves, such as:

  • Rope jumping
  • Hanging
  • Crawling
  • Cycling
  • Running

By doing compound moves before you start you are preparing your entire body, you could say ‘you wake it up’ mentally and physically.

These moves should be easy and controlled in terms of stress you put on your body, because of exactly that reason.



Bar Brothers Warm Up For Body Weight Workouts


2. Realize That Injury Situations Will Occur During Your Calisthenics Workouts


During your warming up or especially when you are thinking of ways to warm up, this is what you want to remember: ‘It doesn’t matter where you train, even if it’s in a room filled with pillows.’

You will find yourself in injury situations.


That’s why you want to ask yourself:

  • Where am I injury prone?
  • What are my weaker places?
  • Which places on my body do I need to pay special attention to?


Focus specifically on those areas when warming up.

Because your injuries aren’t just going to disappear and in the worst case can become even worse if neglected.

You need to actively keep anti-fragilizing those parts of your body and instead of a weakness those parts will become your strength.

And while it’s not popular to say this: “Your weak spots usually end up becoming your biggest source of progress.”



Calisthenics Warm Up For Wrists


3. Place Yourself In Injury Situations Without Injuring Yourself


This is where you actually prepare for injuries.

Sounds counterproductive, but to prevent injuries, the exact thing you want to do is make the movement that would cause the injury to understand it and be prepared.

This is a preparation oriented approach, which goes one step beyond just prevention.


Let’s take a vaccine as an example.

You get vaccinated, which essentially means you get injected with a weaker version of the virus, which makes you sick.

But because it’s a weakened version your body develops anti-bodies and in the process is prepared for future situations where the virus will infect you.


That’s exactly what you want to do by placing yourself in an injury situation.

Planning to do muscle ups with weak wrists for example?

Better start anti-fragilizing those wrists before you decide to try a single muscle up.

So what warm up routine will help you in preparing for injuries?



4 Awesome Bar Brother Warming Up Exercises To Start Your Body Weight Workouts In 10 Minutes


While it might not seem like it at first hand, these 4 exercises are going to give you an intense full body warm up.

Which will prevent you from having unnecessary:

  • Joint pain
  • Tendon pain
  • Other muscle injuries

So let’s get going!


3-5 Minutes Of Rope Jumping





Primary goal: Coordination, Blood Circulation & Stamina 

  1. Keep the rope at hip height with the middle of the rope behind you.
  2. Swing the rope over your head by rotating your wrists.
  3. As the rope swings down jump up.
  4. Continue rotating and jumping up.

Note: You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination. See video.





1 Minute Wrist Mobilization In Alignment


Body Weight Warm Up Calisthenics


Primary goal: Joint Flexibility & Injury prevention

  1. Either put your knees on the floor or bend your knee to a point at which you can put your hands flat on the ground (Putting your knees on the floor is easier)
  2. Hold each of the four hand positions for at least 10-20 seconds and try to slowly shift your weight in a circular motion. So lean a bit to the left, to the front, to the right and back again.
  3. It’s important to feel a slight stretch, but it should not hurt.

Note: This exercise is especially useful when you have injured your wrist.


1 Minute Wrist Mobilization Out Of Alignment


Body Weight Warm Up


Primary goal: Joint Flexibility & Injury prevention and preparation

  1. Either put your knees on the floor or bend your knee to a point at which you can put your hands flat on the ground (Putting your knees on the floor is easier)
  2. Hold each of the three hand positions for at least 10-20 seconds and try to slowly shift your weight in a circular motion. So lean a bit to the left, to the front, to the right and back again.
  3. Be especially careful with these exercises. If done correctly they will prevent a lot of injuries, if done incorrectly they will cause injury. It’s important to feel a slight stretch, but it should not hurt.


Note: The out of alignment wrist warming up should be done controlled. Slowly increase the stretch, but do NOT push yourself too much, but go to where you feel the stretch. The flexibility and strength will come slowly but surely as you move on to more dynamic preparations as shown below and will allow you to progress to more difficult exercises.




3-5 Minutes Of Crawling Or Other Locomotive Patterns


Body Weight Warm up Crawling


Primary goal: Joint Mobility, Strength & Stamina

  1. Take a crawling position, but without your knees on the floor. Lean on your toes.
  2. Arch your back and stay low to the ground.
  3. Make a lion like crawling movement as if you are sneaking on a prey by putting one hand in front of the other. Make sure your knees don’t pass your elbows.
  4. Slightly bend your arms and keep the tension, while crawling and arching your back.
  5. Continue this for 3 minutes in all directions, front, back, left & right.



Note: You can vary the speed or get even closer to the ground to make things more difficult.
Or experiment with different ground movements, there is a world of possibilities out there. See the videos.





Never Skip A Warm Up Or You Will Pay The Price


You know by now how essential a good warming up is.

It’s not something you just do or don’t.

Because eventually you will pay the price.


And that’s a price you don’t want to pay, especially not with the goals you have right now.

There will be situations where you might get injured, but you will be prepared.

Then there will be situations where you might not be prepared, but you will learn from them by anti-fragilizing your body.

Either way in the end it’s you who adapts.

And the next time that situation occurs you will be ready.


This is contrary to most fitness advice, which only focuses on controlled training and prevention.

And in the process loses sight of what happens in the real world.

Because the real world is not a mechanical controlled environment.


But then again…most fitness advice is about looking fit instead of actually being fit.

Bar Brother training is more than fitness…

It’s about functionally preparing your body for whatever situation it may face.

And coming out victorious.


Beast Mode ON!




77 thoughts on “The 10 Minute Body Weight Warm Up Guide

  1. My lower back used to be my strongest but I did too much of deadlifts for a year and now my lower back is always sore 🙁 even my whole back always feels very tight .
    Brother how can I loosen up my back bcoz I feel I’m in the pre injury phase

      1. Brother thanks for the reply **yes I’m truly happy that someone cares and understands many problems that we come across during the journey of getting fit**
        I believe getting fit is a marathon than a sprint that we have to sustain for all our life,so I’m always worried about getting injured as I am a very active person I regularly play as a fast bowler in cricket (it’s a sport please google it if you don’t know ) which is very stressful on my back and shoulder and I am a budding lifter too !
        Due to this I’m reducing the number of times I lift per week and I started more into calisthenics which I believe is more natural .
        What do you think about this ?
        BTW I’m a med student with considerable experience in fitness and sports so I’ll be very happy to contribute to your blog in any possible way !!

        1. Hey Akhilraj,

          You are more than welcome!

          We all need to start somewhere and having a bit of support from the other side can work miracles ;).

          I completely agree, it’s a marathon…a life long one. I know cricket.

          With regard to the shoulder, especially because you are putting a lot of stress on the rotator cuff muscles with swinging and throwing you need to ‘introduce hanging’ and ‘wrist exercises’.

          Especially in throwing and hitting related sports a lot of injuries are shoulder and wrist related, these specific drills increase your overall grip strength, shoulder health and will bulletproof your wrist for if things turn south.

          Read this post:

          Go to chapter 6.

          Natural is a relative term, more effective for a wider range of movements might be a better description.

          Thanks for your offer and keep up the good work!

          Beast mode ON!

  2. Hey, thanks for this awesome guide! I was curious how I could anti-fragilize my groin muscles, as strengthen my ankles. Three or four years ago in high school I pulled my groin pretty bad in gym. It seems that both are pretty prone to being pulled easily. As far as my ankles go, sometimes putting the wrong pressure on my ankle before it’s prepared to support my body can cause it to give out. I wouldn’t say it happens all the time, just if I am careless. Any suggestions?
    Thanks in advance!

    1. Hey Hanna,

      You are more than welcome!

      Great question. For the hips, it’s generally a difficult one. Opening up and strengthening those isn’t just doing 5 ‘quick exercises’ it’s a combination of a lot of specific drills to build a flexible armour around the hips.

      The horse stance is a great one to start with. Try building it up to 5×60 seconds.

      With regard to the ankles, I have a bad ankle myself. There are a lot of things to do, the first one being…reducing the time you wear protective shoes. Those are actually destroying your intrinsic foot strength and overall ankle and foot mobility. This has to be done over time, but try walking around without ‘minimalistic’ shoes for starters.

      Here is a good video with some prehabilitation drills: especially the walking examples on the toes, and on the sides of the ankle are really good, it’s exactly what happens when they give out. But if you build strength in that end range, they don’t ;). One of my favourites is jumping for 75-90 repetitions on 1 leg (keep your leg straight, bounce from the ankle) followed by 60 seconds of balancing with your eyes closed. Again this builds HUGE intrinsic foot strength and ability to carry load, which is what you’ve most likely lost and is a big cause of ‘ankle injuries’.

      And many more things, but it would take me an entire post to explain.

      General summary:

      – 5×45-60 second horse stance
      – 3×75-90 jumps + 60 seconds of balancing on 1 leg with eyes closed
      – Loaded ankle walks as shown in the youtube video 60 seconds of the following four variations: lateral, medial, on the toes, on the heels.
      – Be picky with your shoes (high heels are pretty bad) and walk barefoot at home

      That should be a great way to get started with building stronger hips and ankles.

      Keep up the good work!

      Beast mode ON!

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