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 (Been there, done that).

And I’m not allowing that to happen to you. Not on my watch. 



Why Warm Up Before Body Weight Training?


Let’s say you have spend your day sitting passively behind your computer, doing school work or working on your job, making minimal movements.

Add some cold weather to that and a training without warming up your muscles properly and you have yourself a recipe for injury.

Think of your muscles like a car engine.


You put in the key.

Try to start your engine and after a few attempts and a little gasoline it finally turns on…VROOMM!

You press the gas pedal a few times to warm up the engine and drive away elegantly.


But if you put in the key and put the pedal to the medal full power immediately you blow up the engine and the VROOM becomes a BOOM!

(While this is not the best example, you get the idea. I suck at giving good examples)

The idea is to get the engine running smoothly first before you go FULL power.

The is an entire philosophy behind it.



The Philosophy Behind The Warm Up And 3 Simple Rules


Before you receive complete instructions for your warm up there is something you need to understand.

Something which the fitness industry is completely overlooking and what you need to know as you embark on this journey.

It’s an easy philosophy which I stick to and which has made my wrist –I broke 1 and severly bruised the other- stronger than it has ever been.


I stumbled upon this idea when I read a book by Nassim Taleb and again was confronted by it in an interview from movement guru Ido Portal  in which the question was asked: “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?

Well, here are 3 practical principles to warm up your body 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’. 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.



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!


1) 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.





2) 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.


3) 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.




4) 3-5 Minutes Of Crawling


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. See video for the lizard version of the crawl. 




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!



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

      1. Bro…it helps me a lot with this warm up session. And now I feel more comfortable with push ups and pull ups. But I feel so tired after 5 routines of your guide like push ups, pull ups, squats, leg raise..etc, and I got a good results with the beast mode. But I need a suggestion to get raid of the tiredness..plz

        1. Hey Rony,

          Happy to hear that it has been helping you.

          Definitely important to pay special attention to the wrists.

          Either rest more time between exercises and sets or work on your cardio by resting less ;).

          Keep up the good work!

          Beast mode ON!

        2. Good to know, i am going to try this out. Yesterday i was like 1+ ours in the gym and when i came out i tried some pull ups and my triceps hurted a lot, that wasn’t that smart…

  1. Thanks for the tips- might explain why after a day of not doing simple pull ups and chin ups, I seem to have aches.
    I have only been into calisthenics since November, but making
    slow progress on pull ups and chinups.
    Thanks again

    1. Hey Mike,

      I used to have the exact same problem. The inflammation flares up on resting days, just like muscle ache does. You were probably on your way towards developing tendonitis. And that’s exactly what you don’t want to have :D.

      If you are slowly progressing on pull ups, you might want to try doing some alternative movements where you use the same muscles, but in a slight variation.

      Check this routine:

      Beast Mode ON

  2. Hey ! I been doing calisthenics for a few months now and I recently got a wrist injury where it’s at a deep part of the side of my wrist, any idea how to cure it by using any movements or workouts?

    1. Hey Ivan,

      Good question.

      Check out my blog on wrist injury, I actually broke my wrist and through the right training it got stronger than it has ever been.

      Find the blog on the website, the secret is in isometric training and out of alignment movements.

      Beast Mode ON!

  3. Are there modified versions you can share for a 52 yo obese woman with weak arms and wrists and bad knees? I think your system is what I need; simple, straightforward, and can be done anywhere (so no excuses for me, right), but I’m below the beginner level. In the meantime I will attempt these movements carefully until I hear from you. Thanks

    1. Hey Ms Davis,

      Welcome to the movement! Great to have you here!

      What you need to focus on first, especially when you have to make up a lot of distance, is to get your nutrition in check first.

      Better nutrition => More energy + better muscle recovery + stronger joints => more overall strength. Isometrics, such as the wrist exercises are extremely suitable if you have limited movement capabilities. You will build strength while at the same time staying within strict movement boundaries. So here is what you can do:

      1) Focus on your diet! What does your current diet consist of? Make sure you read the blogs I have written on dieting!

      2) Start off with the basics, the 7 exercises as described in the body weight started guide. Those will definitely be challenging enough.

      If you have any other specific questions! ASK!

      Beast Mode ON!

  4. Thank you for your advice. I’ve been working on my nutrition this week. I also found that I can do modified push ups at my kitchen counter (convenient and no excuses, right?) So I am on my way. Thanks again.

  5. Hi Bro! I like your warm-up, but I love your style of writing. You can really realise the reasons of why sth is important and keep your motivation high after reading your articles! Thank you for that!

    Your site is full of positive, well-prepared information in a nice designed form 🙂

    Wish you best!

    1. Hey Kamil,

      I really appreciate your comment! I’m always trying to take a positive angle, because there is always so much pushing people down.

      I’m happy that my articles have been motivational to you and I will try my best to keep putting that information out there.

      If you have any other questions…ASK!

      Beast mode ON!

  6. anthing on mobility and flexibility. Im just getting into this in my living room and know that my legs arent very flexible. I have been stretching more but want to know if there is a faster process?

    1. Hey Sal,

      I am in the process of writing a really good blog post on a leg routine that addresses both flexibility, coordination and strength for and overall better mobility.

      Be on the lookout and in the meantime youtube dynamic stretching.

      I’m a firm believer of stretching in a more dynamic way, because movement is dynamic in itself and that’s what you want to stick as much to as possible when you are stretching.

      Then again this differs per person, but I will cover some of this in the next post.

      Beast mode ON!

  7. So far it’s been a good interesting read. I just started both the beginner exercises and got on the 16 hours no eating 8 hours of good nutrition diet.

    I had a few questions if you have the time.

    Right now I warm up by doing interval training. 30 second walking 90 seconds sprinting for 16 minutes. I then take 3 minutes to stretch before doing the beginner exercises.. dips, pushups,pull ups, lunges/squats, and leg lifts. Aside from dynamic stretches … I plan to increase my reps by 2-5 every week.

    So my question s are… at what point should I look into the 12 week course?
    Is my plan solid or is there some where I can address a weakness?

    I plan to after the first week add variety to the 5 sections of workouts not stick with the same movements as there are a variety of movements in each type.

    Thank you for your feed back.. I really am excited to get this ball rolling… I’m on week 1..:) to prep for the 12 week workout.

    1. Hey David,

      Good stuff!

      There is not guideline for that, you can start the 12-week system whenever you want. It just depends on what you are in need of right now.

      With regard to you plan, I’d say it looks pretty solid. I have no idea what your current level of strength is and what you goals are so I’m stating that conclusion with a whole load of assumptions. Then again, I notice that you are experimenting and individualizing your approach, what is the foundation of good nutrition and training in my eyes. So great stuff!

      Keep it up!

      Beast mode ON!

  8. Hey..I don’t really understand how to do the third and fourth warm up exercises. Should I be in a push up position to do it cause according to the video you were doing it as if you were doing pushups..can u explain that to me? Btw, I really like the way you explained this topic..keep up the good work 🙂

    1. Hey Christopher,

      Well the push ups are just an indication to show you what’s possible.

      Doing it in a push up position will be more beneficial to your wrist strength however. But, experiment with this and don’t push it too far.

      It took me some time to build up this type of wrist strength.

      Beast mode ON!

    1. Hey Yul,

      Those transformations are a result of the methods which are applied in the system.

      The system will provide you with a dense training program to really get the basics down. Instead of fooling around and trying to find out everything for yourself, which will usually take quite a bit of time.

      Time which you could have used more effectively.

      Hope this answers your question.

      Beast mode ON!

  9. Guys , I’m a big fan of yours , and you have motivated me alot , thnx for that. And can u tell me proper diet for calisthenics . Thnxx once again

    1. Hey bro,

      You don’t want to focus on just one thing, but you want to fully develop your upper body in order to develop those muscles.

      So basically you need to do upperbody exercises. Some focus more on those muscles than others, but balance is more important than just volume or aesthetics.

      Check out the 7 day course and the 6 month plan for workouts or the system to get specific advice from Dusan or Lazar.

      Beast mode ON!

  10. Hey
    I have a question about the rest. How many times a week to practice and how many days have a break. Can you practice every day? Thanks for the answer. Greetings from Poland

    1. Hey Mateusz,

      Welcome to the movement first of all!

      It depends on your current level of strength and your current goals.

      If you are a beginner, I’d recommend you to start working out 3 days a week and have a rest day every other day.

      As you progress, you can increase the number of days. Some people require more rest than others.

      Experiment. Start with at least 3 days and build it up depending on your goals and recovery rate ;).

      Beast mode ON!

  11. Hi guys, I have had two injuries at work now which have resulted in bilateral chronic sub-acrominal bursitis. This flares up regularly and I was just hoping someone would have some advice as physio and steroid injections haven’t worked.

    1. Hey Jebby,

      Great question and I think you just might find your answer here.

      Especially in the acromial joint, most issues are related to lack of proper use. Which causes the acromial arch to narrow and as a result causes inflammation on either the bursa or the rotator cuffs.

      First of all read this post:

      Secondly, get the book which is mentioned in this post, it will save you a lot of steroid injections which only address the symptoms and not the cause which is lack of correct overhead activity in 99% of the cases.

      The book mentions multiple cases similar to yours, even people with completely torn rotator cuff muscles who have been able to rehabilitate without any type of operation. I don’t want to give you false hope, but if anything other than any type of operative procedure will work, it’s addressed in the book.

      Beast mode ON!

  12. Hey guys !
    First of all would like to thank you for providing these amazing articles on training and dieting..they are extremely useful. I have read the e-books and have also started the beginner workout plan. I want to learn the tucked planche and have found some exercises for its progression. I wanted to ask you whether to include these exercises with the workout or do them on the rest days. And another thing i would like to ask is about the isometric exercises, should they also be done on rest days or with the workouts. Thanks in advance.

    1. Hey Simar,

      Thanks for the positive message, I appreciate it very much!

      Definitely possible to do in addition to your exercises, I’d definitely recommend starting off with your planche exercises while your body is fresh, because it’s a very advanced move for beginners. You really want to build it up slowly and focus on protracting your shoulders as much as possible. Check this video for shoulder movement basics:

      Be careful with such exercises, because if your shoulders and wrists aren’t ready you will develop tendonitis VERY easily. Make sure you do a very proper warming up with some wrist exercises in addition to hanging for a bit to relax the shoulder and build the flexibility you will need. Massaging the lower arm is also something I’d recommend.

      You can definitely do them on rest days, just make sure you do a proper warming up ;). I’m personally also working on the planche straddle so I know what it takes. It’s a VERY long road, at least 1-2 years if you have a good background and have a good method. If you want to know what kind of progressions to use or are unsure about things let me know. I’ll make a blog post about it.

      Beast mode ON!

  13. Thanks again for another awesome article , just wanted to ask when stating out to gain strength , is it important to have rest days ?

    1. Hey Jared,

      Great question again!

      It really depends on your current level of strengt. Rest is without a doubt EXTREMELY important for strength gains.

      It’s actually the moment when your body becomes stronger after a workout, during the workout your body becomes weaker, resting will allow you to overcompensatie and become stronger. This of course is a matter of balance, too much rest will make you weaker.

      For beginners, I’d say stick to a 3 day workout intensity with a day rest between sessions, as you progress this will change.

      Beast mode ON!

  14. Hi Rich,

    Thank a lot for all the content and motivation it has been working for me. Even my family and children changed and they work out.
    Now to the point, anti-fragile… I was looking for a “for” word and not “against” one. And the simple solution is the best: AGILE.
    Hope this work for you.


    1. Hey Bart,

      Thanks for the great comment!

      Haha, that’s how it should be :D.

      Sound quite logical, Fragile —> agile…thanks for sharing!

      Keep up the good work and if there is anything I can help you with let me know!

      Beast mode ON!

  15. Hi Rich,
    I want to know that can we develope great abs with just basic workout or we have to specially focus on abs workouts during basic workout?

  16. Hello again Rich,
    What should i do if i got sick(cold,fewer)? Should i skip my workout for few days or should i continue my workout with reducing some reps?

    1. Hey Onkar,

      Focus on getting healthy first. Your energy is being re-directed to getting you better first, so you will have less energy to train.

      That being said however, it really depends on how sick you are.

      Beast mode ON!

  17. Hello Rich,
    When should i switch to daily workout?
    I am beginner so now i am doing my workouts on alternate days( 3 times in week ). Please help.

  18. Hey,i did few stretching exercises for a month and I feel as if the tendonitis is what exercises can I start with now to ensure forearm and elbows get stronger and tendonitis doesn’t return back

    1. Hey Jason,

      Start by strengthening your wrists and shoulders + doing a proper warming up and being patient.

      There are wrist exercises on the website + an explanation of how you can use hanging for stronger shoulders.

      Beast mode ON!

    1. Hey Lukas,

      Great question. Slacklining is an awesome warming up :D.

      But it will not warm up your wrists sufficiently if you are going to do some upper body work.

      Stretching depends on your current range of motion and on which exercises you want to do. Usually doing some light warm up can be useful to get a certain motion, but getting into the really deep stretches is best done after your strength work.

      Beast mode ON!

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