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
PRINT THIS OUT AND TAKE WITH YOU TO THE GYM
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
Articles You Might Also Like:
- 20 Awesome Warm-up Exercises, Shawn Phillip’s AMPED Warm-up Routine
- 3 Insanely Effective, FAST Upper Body Warm-ups – Repost
- 3 Insanely Effective, FAST Upper Body Warm-ups
- Upper Body Warm-up Routine For Healthier Shoulders
- Powerful Pressing Power AND Core Strength with an Important Lesson
Tags: 20 Awesome Warm-up Exercise, amped warm-up, best muscle building workouts, bodybuilding workouts, Full Strength Nutrition, how to rehab injuries, how to warm-up, how to warm-up routine, Shawn Phillips
October 11th, 2010 at 8:14 am
Hey Smitty thanks for the great warm-up. I am going to go try it right now.
October 11th, 2010 at 8:23 am
Awesome brother, please tell me how you feel afterwards!
October 11th, 2010 at 9:59 am
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.
October 11th, 2010 at 3:48 pm
October 12th, 2010 at 8:16 pm
Great warm-up! Can I share this with my club athletes in hand-outs if I give credit to your site?
October 12th, 2010 at 9:44 pm
Of course brother, thanks!
October 15th, 2010 at 11:19 am
Did the warm up yesterday and felt great.
October 17th, 2010 at 10:50 pm
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!
October 18th, 2010 at 6:48 pm
I like these the best: Shoulder Twists, 5 reps each way
October 18th, 2010 at 9:35 pm
Thanks big Mike!
October 29th, 2010 at 11:52 am
Great warm-up! I really like the Pushup Plus progressions!
December 25th, 2010 at 1:12 pm
Now that you know HOW to warm up, find out WHY we warm up by reading my article here:
Merry Christmas everyone!
May 3rd, 2012 at 11:12 pm
hey smitty, would this be a good general mobility drill to do every day, as well as pre-workout to warm up?