Best Calisthenics Warm Up | Quick and Easy

If you are into calisthenics, you have probably heard somewhere about how important warming up properly is. It is super important for calisthenics athletes, but not only for them. It is important to warm up properly, no matter your training style, because if you don’t warm up properly, you might get injured, and then you won’t be able to train for weeks or even months. That is why I wrote this article on the best calisthenics warm-up.

I have been doing calisthenics for a long time now, and like most people at the start, I did not warm up properly. Guess what happened? I got injured. But I have learned my lesson, and now, before every workout, I do this full-body warm-up.

What you will learn in this article:

  • Why you should warm up
  • Different types of warmups
  • Best warm-up exercises
  • Warming up with cardio
  • Sample warm-up routine

Why Should You Warm Up?

Warming up before your workouts is super important.

Warming up helps with a bunch of things, like:

  • Preventing injuries
  • Enhancing your performance
  • Preparing your muscles for the exercises

What warming up does is gradually increase your blood flow, making your muscles more flexible and ready for action, reducing the risk of strains, and improving coordination.

What are the Different Types of Warm-Ups?

There are 3 different types of warm-ups:

  • Mobility drills
  • Dynamic stretching
  • Muscle activation

There are 3 different types of warmups you should consider before your workout. The first is mobility drills, which are basically just to make your muscles more flexible and loose.

The second component is dynamic stretching, which involves controlled movements that take your joints through their full range of motion.

Lastly, there’s muscle activation. Muscle activation is when you increase the blood flow to the muscles you are about to use in the training session. It is usually low-intensity exercises to help you prepare for the more intense exercises that lie ahead.

Best Warm-Up Exercises

So, as I just explained, there are 3 types of warm-up exercises. So, here are my 10 favorite warm-up exercises, which include something of all 3 types:

Wrist circles:

1st calisthenics warm up exercise

This is one of the best calisthenics warm-up exercises for loosening up your wrists, which can be crucial for various calisthenics exercises.

How to do it:

  1. Start with your hands and knees on the ground.
  2. Place one hand facing forward and one facing backward.
  3. Move your body over your hands in a circular motion.

Wrist rolls:

2nd calisthenics warm up exercise

Wrist rolls are a great exercise to get your wrists warm and ready.

How to do it:

  1. Put your hands together and lock your fingers
  2. Move your hands in a circular motion.

Shoulder circles:

One of the best calisthenics warm up exercises

Shoulder circles are a great way to loosen up your shoulder joints and prepare them for a workout.

How to do it:

  1. Stand with your feet shoulder-width apart.
  2. Raise your arms until they are straight to the sides.
  3. Move your arms either forward or backward in a circular motion.

Wall angels:

Wall angels help improve shoulder mobility and posture while also engaging your back muscles.

How to do it:

  1. Stand with your back against a wall.
  2. Raise your arms to shoulder level and bend your elbows at a 90-degree angle.
  3. Slide your arms up and down the wall in a controlled manner, trying to maintain contact with the wall.

Band pull-through:

Resistance bands are amazing for warming up. The band pull-through is an excellent exercise to warm up. It targets multiple muscles and gets them activated.

How to do it:

  1. Hold a resistance band on both ends in front of you.
  2. Keep your arms straight and move the resistance band over your head until it is at your back.
  3. Keep your arms straight and bring it back to the front.

Band pull-apart:

Band pull-aparts are effective for warming up your shoulder and upper back muscles.

How to do it:

  1. Hold a resistance band in front of you with your arms extended.
  2. Pull the band apart, squeezing your shoulder blades together.
  3. Return to the starting position.

Scapula pull-ups:

Scapula pull-ups are amazing for getting your shoulders and back primed and ready for the workout.

How to do it:

  1. Hang from a pull-up bar with your arms fully extended.
  2. Instead of pulling your body up, focus on retracting your shoulder blades by squeezing them together.

Scapula push-ups:

Scapula push-ups are great for warming up your shoulders and improving their mobility.

How to do it:

  1. Begin in a straight-arm plank position with your hands directly under your shoulders.
  2. Push your scapula up as high as possible.
  3. Come back to a straight-arm plank position.


Push-ups are a classic warm-up exercise that engages your chest, shoulders, and triceps.

How to do it:

  1. Start in a plank position with your hands placed slightly wider than shoulder-width apart.
  2. Lower your body toward the ground by bending your elbows.
  3. Push your body back up to the plank position.


Pull-ups are an effective warm-up for the back, biceps, and forearms, especially if you plan to incorporate them into your calisthenics routine.

How to do it:

  1. Hang from a pull-up bar with your arms fully extended.
  2. Pull your body up towards the bar by engaging your back and arms.
  3. Lower your body back down and repeat the motion.

Warming Up with Cardio

Using cardio as a way to warm up can really be a game-changer. Cardiovascular exercises, such as jogging in place, jumping jacks, brisk walking, or jumping rope, are very effective at elevating your heart rate and giving oxygen to your muscles.

Cardio warm-ups increase blood flow, kickstart your metabolism, and raise your core body temperature. This then prepares your muscles for the workout.

I don’t like running or doing things like burpees or jumping jacks, so what I usually do is jump rope for about 3 minutes. Make sure it is not enough cardio to exhaust you, but just to get your body warm.

Sample warm-up routine

If you take some of the exercises I gave you earlier and add some cardio, this is what your warmup can look like:

  • Wrist circles: 20 seconds each side
  • Shoulder circles: 15 reps each side
  • Band pull-through: 12 reps
  • Band pull-apart: 12 reps
  • Pull-ups: 6 reps
  • Push-ups: 10 reps
  • 3 minute jump rope

Note: You can change the exercises and reps as you like.

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