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20 Awesome Warm-up Exercises, Shawn Phillip’s AMPED Warm-up Routine

We have discussed the importance of warming up many times here on Diesel.

Essential Hip Mobility

3 Insanely Effective Upper Body Warm-ups

Ultimate 2 Minute Shoulder Warm-up

Ultimate Shoulder Rehab Video

and this is only a couple of the cool videos on my Youtube:  TheDieselCrew

Why is a Good Warm-up Important?

You also know that I just released the best selling warm-up system this year with Joe Defranco, called AMPED Warm-up.

With all this attention to warming up, do you think it might be an important component of a good workout?

For years I went into the gym, put plates on the bar and started hitting reps.  Years later I couldn’t jump, I couldn’t squat full range and both shoulders felt horrible.

Over the last two years, both Joe Defranco and I have been really focusing on the warm-up, activation exercises and mobility.  It is now a staple in all of our programs.  That is the truth.  It is that important.

Today I can honestly say I am more mobile, agile and hostile.  I can jump again, squat again and hit any exercise I want to hit.  Working out is supposed to get you stronger and more explosive.  It isn’t supposed to make you less flexible, hurt your joints and injure you.

If you make the warm-up a focus in your workout, you will be rewarded immediately AND be able to lift virtually injury free for as many years as you want.

I recently got a note from Shawn Phillip’s who got a copy of AMPED.  He let me know that he really liked the program and has been using it for his workouts.  I decided to do a special new warm-up routine and name it the Shawn Phillip’s Warm-up Routine.

There are over 90 exercises in AMPED and literally 100’s of different warm-up routines you can create for any sport, any workout or any program.  These are just a small few that I’ve demonstrated!   Now if you use AMPED along with AMD (complete muscle building / strength training system) you’ll not only have all the warm-ups you need, you ‘ll have 16 weeks of killer workouts AND you learn how to create your own routines!

“Joe and Jim have done the unthinkable<they’ve made warming up seem cool.
The Amped book and DVD are a must-have for people who want to be strong and
injury-free throughout their training careers. Every move and technique
you’d ever need is in here, along with plenty of sample routines so you
never get bored. I can’t wait to “Bitch Slap My CNS” next workout!”

-Sean Hyson, C.S.C.S., fitness editor for Men’s Fitness magazine

Shawn Phillip’s AMPED Warm-up Routine

20 Awesome Warm-up Exercises


Shawn Phillips, 10 minute AMPED Warm-up Routine

Jumping Jacks, 20 reps
Seal Jumps with Leg Switches, 20 reps
Full Body Circles, 5 each way
Arm Circles, 10 reps each arm, forward and back
Elbows Circles, 10 each arm, forward and back
Wrist Circles, 10 reps
Shoulder Twists, 5 reps each way
Bodyweight Squats, 8 reps
Squat to Stand, 8 reps
Push-up Plus (Level 1), 8 reps
Push-up Plus (Level 2), 8 reps
Push-up Plus (Level 3), 8 reps
Push-up Plus (Level 4), 5 reps each arm
Cobra, 5 reps
Striders, 5 reps each leg
Striders with Rotation, 3 reps each side
Hamstring Stretch / Hip Flexor Stretch, 3 reps each side
Band Pull Aparts, 10 reps
Band Dislocates, 5 reps
Backward Rolls into Hamstring Stretch, 5 reps
Backward Rolls into Glute Stretch, 5 reps each arm
Squat to Forward Lunges, 3 reps each leg
Standing Glute Stretch, 5 reps each leg
Cradle Walks, 5 reps each leg



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13 Responses to “20 Awesome Warm-up Exercises, Shawn Phillip’s AMPED Warm-up Routine”

  1. Dale Says:

    Hey Smitty thanks for the great warm-up. I am going to go try it right now.

  2. Jim Smith Says:

    Awesome brother, please tell me how you feel afterwards!

  3. Dale Says:

    Just finished the workout and the warm-up.
    I was doing yard(irrigation system) work yesterday and my back was quite sore and tight before the warm-up. After the warm-up I was nice and sweaty and my back felt much more loose , near the end of my workout I was surprised to realize I hadn’t even thought about my lower back during the workout.

    Thanks again, very helpful.

  4. Smitty Says:

    Awesome Dale!

  5. Jason Says:

    Great warm-up! Can I share this with my club athletes in hand-outs if I give credit to your site?


  6. Jim Smith Says:

    Of course brother, thanks!

  7. Rudy Says:

    Did the warm up yesterday and felt great.

  8. Torrey Says:

    Smitty, that warm up is a work out in and of itself!

    For some people, just doing that warm up would do wonders for their fitness level.

    I’m trying it with my boot camp in the morning. It’s gonna rock! Thank you!

  9. Mike Says:

    I like these the best: Shoulder Twists, 5 reps each way

  10. Jim Smith Says:

    Thanks big Mike!

  11. strength training for wrestling Says:

    Great warm-up! I really like the Pushup Plus progressions!

  12. Daniel Bockmann, DC Says:

    Well done!

    Now that you know HOW to warm up, find out WHY we warm up by reading my article here:

    Merry Christmas everyone!

  13. bobbyg Says:

    hey smitty, would this be a good general mobility drill to do every day, as well as pre-workout to warm up?


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