Routine categories
Warm-up routines to prime your body before you train.
A warm-up gradually raises your heart rate and takes the joints you are about to use through their range, so the first few minutes of a workout feel smoother. Flexor warm-ups lean on dynamic, controlled movement rather than long static holds, and you can match them to the activity ahead—running, lifting, cycling or sport.
About Warm Up
Why warm-ups are dynamic, not static
Before activity, movement that gently rehearses what you are about to do tends to feel better than holding a long stretch. Warm-up routines use controlled swings, rotations and progressive range so tissues warm up and the relevant joints move freely. Save the longer, calmer holds for a cool-down when the goal is winding down instead of preparing.
Match the warm-up to the activity
A running warm-up prioritises hips, ankles and calves; a lifting warm-up opens the shoulders, thoracic spine and hips; a sport warm-up adds quick, multi-directional movement. Flexor groups warm-up routines by focus and duration so you can pick one that rehearses the patterns your session actually demands.
Keep it short and progressive
A warm-up only needs to be long enough to feel ready—often just a few minutes. Start easy and build intensity toward the end so you finish primed rather than tired. If a movement feels restricted, spend an extra round there instead of forcing depth.
Move comfortably
Build intensity gradually and keep movements controlled. This is general fitness guidance, not medical advice; ease off if anything feels sharp and skip movements that do not suit you.
Routines for Warm Up
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5 min AdvancedPre-Workout Mobility: Ankles
A focused mobility primer for full body to improve movement quality before training with Flexor. Session 4.
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7 min AdvancedPre-Workout Mobility: Core
A focused mobility primer for full body to improve movement quality before training with Flexor. Session 5.
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14 min IntermediatePre-Workout Mobility: Full Body
A focused mobility primer for full body to improve movement quality before training with Flexor.
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11 min IntermediatePre-Workout Mobility: Hips
A focused mobility primer for full body to improve movement quality before training with Flexor. Session 2.
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8 min AdvancedPre-Workout Mobility: Shoulders
A focused mobility primer for full body to improve movement quality before training with Flexor. Session 3.
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9 min BeginnerRise and Shine
A bright, full-body wake-up flow to loosen joints and switch on your posture for the day.
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9 min IntermediateWarm-Up: Court Quickness
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 4.
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11 min AdvancedWarm-Up: Cycling Mobility
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 7.
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9 min AdvancedWarm-Up: Full-Body Shakeout
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 6.
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11 min Intermediate
Warm-Up: Hips and Ankles
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues.
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9 min IntermediateWarm-Up: Lower-Body Activation
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 8.
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10 min AdvancedWarm-Up: Run-Ready Prep
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 3.
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10 min BeginnerWarm-Up: Shoulder Readiness
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 2.
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14 min AdvancedWarm-Up: Strength Session Primer
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 5.
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8 min BeginnerWarm-Up: Upper-Body Activation
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 9.
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Explore related pages
Common questions
How long should a warm-up be before exercise?
A few minutes is usually enough for general training, with a slightly longer warm-up before intense or sport-specific sessions. The aim is to raise your temperature and move the joints you will use, not to tire yourself out. Flexor offers short warm-up routines at different durations, so you can pick one that fits before your main session and finish feeling ready rather than fatigued.
What is the difference between a warm-up and a cool-down?
A warm-up prepares you for activity using dynamic, progressively intense movement, while a cool-down helps you wind down afterwards with gentler mobility and calmer holds. They use different pacing on purpose. In Flexor you can start with a warm-up category routine before training and switch to a cool-down or recovery routine when you finish.
Do I need to warm up for a short workout?
Even a brief warm-up can help a short workout feel smoother, especially first thing in the morning or before anything explosive. If you are short on time, a two-to-three minute routine that moves your main joints is far better than none. Keep it comfortable, build intensity gradually, and stop if a movement feels sharp rather than just stiff.
