Skipping your warm-up before a calisthenics routine might save you a few minutes, but your joints and muscles won’t thank you for it.
A proper full body warm up loosens everything up and gets your blood flowing, so every push-up, squat, and plank actually feels good instead of forced.
This routine covers 10 simple moves that prep your shoulders, hips, wrists, and legs in about 10 minutes. Here’s the full breakdown:
Shoulder Rolls
Let’s start this full body warm up with something nice and easy.
For this one, you’ll just roll your shoulders in big, smooth circles to release all that built-up tension in your upper body.
If you’ve been sitting at a desk or staring at your phone all day, you’ll feel the relief right away.
How to perform:
- Stand tall with your feet placed shoulder-width apart.
- Keep your arms straight down by your sides.
- Lift both of your shoulders up towards your ears.
- Roll your shoulders backward in a smooth circular motion.
- Lower your shoulders back to the initial starting position.
- Repeat this circular motion continuously for the exercise duration.
Arm Circles
Now that your shoulders are loosened up, let’s get your arms moving too.
You’ll extend both arms out to the sides and make big circles all the way up and over your head.
It’s one of those basic warm ups that looks simple, but it does a great job of opening up your shoulder joints before you start doing any calisthenics skills that involve pushing or pulling.
How to perform:
- Stand upright with your feet placed shoulder-width apart.
- Extend both of your arms straight out to the sides.
- Lift your arms overhead until your hands meet together.
- Lower your arms back down to your sides simultaneously.
- Repeat this large circular motion continuously for the duration.
Wrist Rolls
This one might seem small, but don’t skip it.
Your wrists take on a lot of pressure during basic calisthenics movements like push-ups and planks.
So for this exercise, you’ll extend your arms out in front of you, make loose fists, and roll your wrists in smooth circles.
If you tend to feel stiffness or discomfort in your wrists during floor work, this easy warm up will help with that.
How to perform:
- Stand tall with your feet placed shoulder-width apart.
- Extend both of your arms straight out in front of you.
- Make loose, relaxed fists with both of your hands.
- Roll your wrists outward in a continuous circular motion.
- Maintain this outward rolling motion steadily for the duration.
Hip Circles
Time to shift things down to your lower body.
You’ll place your hands on your hips and roll them in full circles, front to back. This is a key part of any full body warm up before workout because it loosens up your hips, glutes, and lower back all at once.
If your hips feel tight from sitting or from yesterday’s leg day, take it slow and really lean into each rotation.
How to perform:
- Stand with your feet placed wider than shoulder-width apart.
- Place both of your hands firmly onto your hips.
- Push your hips forward to begin the circular movement.
- Roll your hips smoothly out towards the right side.
- Push your hips backward to continue the circular movement.
- Roll your hips smoothly out towards the left side.
- Repeat this full circular motion continuously for the duration.
Squat + Side Bend
Now you’re getting into a move that works your whole body at once.
For this one, you’ll drop into a squat, stand back up, then reach one arm overhead and bend to the side.
It’s a two-for-one deal that wakes up your legs and stretches out your core and obliques.
Just make sure to keep your chest up during the squat so you get the full benefit when doing calisthenics at home.
How to perform:
- Stand with your feet placed wider than shoulder-width apart.
- Lower your hips down into a standard squat position.
- Keep your chest held up and your back completely straight.
- Stand back up to the initial forward-facing center position.
- Reach your right arm straight up and over your head.
- Bend your torso gently towards your left side (Pulse twice).
- Return your body back to the upright center position.
- Repeat the squat and alternate the side bend direction.
Side Squats
Next, let’s add some lateral movement to the mix.
You’ll shift your weight from side to side, bending one knee while keeping the other leg straight.
Most basic warm ups only go forward and backward, so this is where you start working those inner thighs and hip muscles that often get overlooked.
If you have trouble keeping your balance at first, just take it slower and don’t go as deep.
How to perform:
- Stand upright with your feet in a wide stance.
- Bend your right knee to lower your hips down.
- Keep your left leg completely straight and firmly planted.
- Reach your left hand down toward your right foot.
- Push off your right foot to return to center.
- Bend your left knee to lower your hips down.
- Reach your right hand down toward your left foot.
- Continue to alternate sides for the exercise duration.
Body Twist + Crunch
Here’s where your core gets involved in this full body warm up.
You’ll lift one knee while twisting your torso toward it, then switch sides. It’ll take a little coordination to get the rhythm going, but once you do, you’ll feel your abs, obliques, and hip flexors all working together.
This is a great move to add into any female calisthenics warm up routine.
How to perform:
- Stand upright with your feet placed shoulder-width apart.
- Bend your elbows and hold your arms at chest level.
- Lift your right knee up towards your chest area.
- Twist your upper torso toward the right side.
- Lower your right leg back down to the floor.
- Return your torso to the forward-facing center position.
- Lift your left knee up and twist your torso left.
- Alternate sides continuously for the duration of the exercise.
Squat + Pulse
Regular squats are solid, but adding a pulse at the bottom takes things up a notch.
For this exercise, you’ll lower into a deep squat, do a small pulse up and down, and then stand all the way back up.
That little pulse keeps your muscles under tension just a bit longer, which really primes your legs and glutes for whatever basic calisthenics exercises are coming next.
Don’t rush through it, though. The slower you go, the more you’ll feel it.
How to perform:
- Stand with your feet placed slightly wider than shoulder-width.
- Clasp your hands together securely in front of your chest.
- Lower your hips down into a deep squat position.
- Raise your hips slightly upward from the bottom position.
- Lower your hips back down into the deep squat position.
- Push through your feet to stand completely back up.
- Repeat this pulsing squat sequence continuously for the duration.
Wrist Stretch
We rolled the wrists out earlier, and now we’re going to stretch them.
This is especially important if your workout includes any moves where your hands are flat on the ground.
A quick stretch here goes a long way in keeping your wrists happy and healthy.
How to perform:
- Stand straight with your feet slightly wider than shoulder-width.
- Extend your left arm straight out in front of you.
- Point the fingers of your left hand towards the floor.
- Use your right hand to gently pull the fingers inward.
- Hold this stretching position briefly for a few seconds.
- Switch your arms and repeat the stretch on the other side.
Butt Kicks
Let’s close out this full body calisthenics warm up routine with some energy.
Butt kicks look easy, but they’re great for getting your heart rate up and firing up your hamstrings. Just jog in place and focus on driving your heels back toward your glutes.
By the time you’re done with these, your body should feel loose, warm, and ready for your calisthenics at home session.
How to perform:
- Stand straight and place both hands firmly on your hips.
- Begin to jog lightly in place on your exercise mat.
- Kick your right heel backward toward your glute muscles.
- Lower your right foot back down to the floor.
- Kick your left heel backward toward your glute muscles.
- Alternate your legs rapidly in a continuous jogging motion.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
