Full Body Warmup is a head-to-toe inventory disguised as a routine: eight exercises, 10 reps each, one pass, visiting every major joint in descending order. Shoulder rolls, arm circles and chest expansions at the top; twists, side bends and hip rotations through the middle; side leg raises and march steps at the bottom. By the final rep, everything that can rotate, bend or swing has been asked to do so once, gently, and confirmed operational.

The top-to-bottom order is the design. The shoulder block opens three ways - rolls for the small circle, arm circles for the big one, chest expansions for the horizontal sweep - because shoulders are the most mobile joints you own and the quickest to stiffen. The trunk block then moves the spine through all three of its planes: twists for rotation, side bends for lateral flexion, hip rotations for the circle underneath it all. That three-plane coverage is what makes this warmup genuinely full body rather than nominally so - most routines rotate the spine or bend it, rarely both. The leg block finishes with side leg raises waking the hips' stabilizers and march steps assembling everything into rhythm, posture and knee drive - the position nearly every workout starts from.

Work each exercise at inventory pace: smooth, complete, unhurried. Roll the shoulders through their whole circle and sweep the arm circles in both directions. Twist with hips forward, bend strictly sideways without folding forward, and draw the hip rotations wide. In the side leg raises, keep your torso tall and let the lift stay honest rather than high. March the final ten with knees at hip height - the last item on the checklist is the first shape of your session.

Eight joints checked, three planes covered, one body cleared for takeoff - the whole inspection costs eighty easy reps.

Make it Harder: A warmup peaks at ready, not at tired - extend the march steps to 20 if your session starts fast.

Make it Easier: Cut everything to 5 reps and keep all eight exercises in order.