Warming up before a workout isn’t just a suggestion—it’s a game-changer. Whether you're squeezing in a quick sweat session at home or hitting the gym, a solid warmup primes your body for action, reduces injury risk, and even boosts performance. And let’s be real, nobody wants to hobble around like a stiff robot after leg day. That’s why this five-minute warmup, led by fitness pro Yovana Mendoza, is your new secret weapon. No fancy equipment needed—just your body, a little space, and the willingness to move.
Why Warmups Are Non-Negotiable
Think of your muscles like rubber bands. If you stretch a cold one too fast, it snaps. But if you ease into it? Smooth, flexible, and ready for action. Skipping a warmup is basically asking for soreness, stiffness, or worse—an injury. Mendoza learned this the hard way, admitting she used to skip warmups and paid the price with brutal post-workout aches. Now, she swears by dynamic stretches that wake up the entire body, from shoulders to ankles. The best part? This routine isn’t just for gym days. On rest days, it doubles as a mobility booster, keeping you limber without overdoing it.
Upper Body Activation: Arm Circles & Beyond
The warmup kicks off with arm circles—simple but mighty. Swinging your arms in controlled circles wakes up the shoulders, improves blood flow, and loosens tension in the neck (goodbye, desk-job stiffness). Mendoza emphasizes slow, intentional movement here—no wild flailing. From there, you’ll transition into gentle neck rolls and shoulder shrugs, releasing any lingering tightness. These moves aren’t just about warming up; they’re about connecting movement with breath, setting a mindful tone for the workout ahead.
Lower Body Love: Ankle Circles & Side Sways
Next up: balance and stability. Single-leg ankle circles might look easy, but they’re secretly testing your coordination while warming up the ankles and calves. If you wobble, no shame—just reset and keep going. Then, shift into wide-stance side sways, a sneaky way to open the hips and inner thighs. These aren’t your grandma’s static stretches; they’re dynamic, meaning they prep your muscles for action while improving range of motion. Finish with bodyweight good mornings (a hip-hinge move that fires up the hamstrings and glutes), and suddenly, your lower body is awake and ready to work.
Floor Work: Knee Circles & Cat-Cow
Time to get grounded. Knee circles stretch the glutes and hamstrings while keeping your spine aligned—no hunching allowed. Mendoza calls this her favorite stretch, and it’s easy to see why: it targets those often-neglected muscles in a low-impact way. From there, flow into cat-cow pose, arching and rounding the spine to release tension and improve flexibility. This isn’t just yoga fluff; it’s spinal mobility work that pays off in lifts, runs, or even just bending down to tie your shoes without groaning.
Grand Finale: Down Dog & Deep Squat
The final stretch (literally) brings you into down dog, a classic for a reason. It lengthens the hamstrings, calves, and shoulders while sending blood rushing to your upper body. Then, sink into a deep squat, holding for a few breaths to open the hips and ankles. If your heels pop up, wiggle your feet wider—this isn’t about perfection, it’s about progress. By the time you stand up, those five minutes will have flown by, leaving you energized, mobile, and way less likely to pull something mid-burpee.
So next time you’re tempted to skip the warmup, remember: those five minutes could save you days of soreness. Whether you’re lifting, running, or just trying to touch your toes without grunting, this routine’s got your back (and your hips, shoulders, and ankles). Press play, move with intention, and thank yourself later.
