Full Body Summer Warm-Up: Before You Move, Prep Your Body

Summer tends to bring more movement.

Golf rounds. Walks. Running. Pickleball. Yardwork. Weekend adventures. Outdoor workouts.

And while many people jump straight into activity, they often skip one of the most important parts of movement:

The warm-up.

At The Gym MPLS, we believe preparation matters. A few intentional minutes of movement before activity can help your body feel more prepared and ready to perform.

The goal of a dynamic warm-up is not to exhaust you or turn stretching into another workout. It is simply to wake up the body, increase circulation, and improve mobility before you move.

Why Dynamic Warm-Ups Matter

Unlike long static stretching sessions, dynamic warm-ups use controlled movement to prepare muscles and joints for activity.

This may help:

• improve movement quality
• increase mobility
• support performance
• reduce stiffness
• mentally prepare you for training or activity

Whether you are heading into a workout or spending the day outdoors, a warm-up can help your body transition into movement more effectively.

A Simple Full Body Summer Warm-Up

You do not need fancy equipment or 30 extra minutes.

Try this simple full-body sequence before workouts or summer activities:

Arm Circles

Arm circles help warm up the shoulders and upper body.

Try:

• small circles forward and backward
• gradually increasing size
• 10–15 reps each direction

This movement is especially helpful before upper body training, golf, or throwing activities.

Leg Swings

Leg swings help loosen the hips and prepare the lower body.

Try:

• front-to-back swings
• side-to-side swings
• controlled movement while holding support if needed
• 10–15 each direction

These are great before walking, running, hiking, or lower-body training.

Walking Lunges

Walking lunges help activate:

• glutes
• hips
• legs
• core

Move slowly and focus on control.

Try:

• 8–10 lunges per side
• upright posture
• steady balance

Hip Openers

Tight hips can impact movement more than many people realize.

Hip openers help improve mobility and prepare the body for:

• rotation
• walking
• lifting
• athletic movement

Try controlled hip circles or mobility drills that gently move the hips through range of motion.

Inchworms

Inchworms are one of our favorite full-body prep movements.

They challenge:

• hamstrings
• shoulders
• core
• upper body mobility

Try:

• hinging forward
• walking hands into plank
• briefly holding
• walking feet back toward hands
• repeating 5–8 reps

Small Habits Add Up

A good warm-up does not need to be complicated.

Just five to ten minutes of intentional movement before activity can help you feel looser, more prepared, and ready to move.

At The Gym MPLS, we believe moving better is part of training smarter.

Before you move… prep your body.

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