Warm Ups

14 min

6 exercises

High Knees

3 sets

15 reps

Hindu Push-ups

3 sets

15 reps

Jump rope

3 sets

15 reps

Side Lateral Leg Swings

3 sets

15 reps

Standing Arm Circles

3 sets

15 reps

Split Alternating Squat Jumps

3 sets

15 reps

This Warm Ups 14 min gym workout plan effectively targets your abs, chest, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!

Warm Ups

14 min

6 exercises

Auto-advance Start exercises automatically
after a 5-second delay

Start workout Cancel workout

High Knees

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Begin jogging in place, lifting the knees as high as you can.
Try to lift your knees up to hip level but keep the core tight to support your back.
For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
Bring the knees towards your hands instead of reaching the hands to the knees!

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Glutes & Hip Flexors

Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
Continue this back and forth motion, keeping your arms swinging in motion.

Hindu Push-ups

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs, Chest

Secondary:

Lower Back, Shoulders, Triceps

Place your hands flat on the floor shoulder width apart.
Keep your back straight and fully extend your legs behind you into a regular push up position, but with your feet spread slightly wider than shoulder width. Your body should be supported on your toes and hands only.
Keeping your arms straight, move your hands back towards your feet, until your back arches upwards and you are looking between your feet. (Your body should form an upside down “V” shape) This is the start position.
As you slowly exhale, bend your elbows, so that your chest and body arc forward and your hips move towards the floor.
As you reach the start position, continue the movement by arching your back and straightening your arms. This will push your torso upwards so that your head and chest raise and you are looking above you.
Slowly inhale and push through your arms to return to the start position.
Repeat.

Hindu push ups are sometimes referred to as Dive Bombers. However a dive bomber incorporates a traditional push up at the midway point of the movement. Beginners: You can perform this exercise in a modified push up stance. That is, with your knees on the floor so the movement is completed using mainly your upper body.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

Jump rope

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Calves, Glutes & Hip Flexors

Secondary:

Abs, Hamstrings, Quadriceps

Hold one rope end in each hand out to your sides with the middle of the rope behind you.
Keep the rope ends even with your hips.
Rotate your wrists to swing the rope up over your head.
As the rope swings down in front of and towards you, jump over the rope with both feet.
Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.

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.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

Primary muscle group(s):

Calves

Stand up straight with your hands at your sides.
Keep your back straight and your core tight.
Forcefully press off the ground with the balls of both feet.
Launch into the air and land softly on the balls of your feet.
Focus the tension in the calf muscles, NOT the quadriceps.
Repeat.

Side Lateral Leg Swings

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors

Stand tall holding onto a pole, wall or stationary object for support.
Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as you comfortably can.
Don’t just let gravity pull the leg – actively use the muscles!
Switch sides once you have completed repetitions on the first leg.

Standing Arm Circles

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Upper Back & Lower Traps

Standing with a flat back and tight core, raise your arms to the sides.
While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.

Split Alternating Squat Jumps

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Glutes & Hip Flexors, Hamstrings

Stand upright and clasp your hands behind your head.
Take one step forward into a split stance.
Drop into a split squat so that your leading thigh is parallel to the floor.
Push up from the balls of your feet rapidly to jump up, jumping as high as you can and
switching legs midair.
Land in the opposite stance dropping back down into a squat.
Repeat.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
Keep your back straight at all times.
Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
Pause for a count of one.
In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
At the same time extend our arms out above you.
Land with your knees slightly bent to absorb the impact.
Repeat

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Abs, Calves, Glutes & Hip Flexors

Stand straight with a tight core and your chest up.
You will be in a classic lunge position. Step forward and be sure to keep your front knee bent. At the same time, extend the back leg.
Your back knee should be slightly bent.
Place your hands on your hips. If you want a challenge, place them straight above the head.
Using all of your force, jump into the air. Simultaneously, switch your leg stance in midair.
Land in the lunge position and repeat.

Workout done!

Exercises done

of 6

Total time

Return Browse more workouts