Flo Master’s 5 Minute Dynamic Warm-Up

One of the keys to long-term longevity with fitness involves taking care of your body. All too often we feel pressed on time and jump directly into our workouts to try and save time. In the end, this direct path usually leads to injury and setbacks, inevitably leading to lost time. The truth is, a good five minutes of warming up will properly prep your body for training.

FightCamp Trainer Flo Master designed this quick dynamic warm-up to allow your body to fully warm up, avoid injury, and let you get the most out of your workout. Flo performs this routine before he does any kickboxing, jiu-jitsu, or boxing work.

Flo’s 5 Minute Dynamic Warm-up Routine

A-Skips (30 seconds)

• Similar to marching in place, the A-skip has you add a little bounce to your march as if you were to skip in place

• Focus on controlled motion and raising the knee up above hip-height

• Arms should be at 90 degrees swinging the opposite arm up as the opposite knee is lifted

  • Focus on breathing in through your nose and out through your mouth

• Continue skipping for 30 seconds

Side Shuffle (30 seconds)

• Start off in an athletic stance, feet shoulder-width apart

• Begin to shuffle to your right for three shuffles

• Pause and shuffle back to your left for three shuffles

  • Your chest should remain forward as you shuffle side to side

  • Do not cross your legs while shuffling

• Continue shuffling for 30 seconds

High Knees (30 seconds)

• Similar to the A-skip, high knees remove the slight bounce and have you repetitively perform the knee drives at a higher tempo

• Focus on controlled motion and raising the knee up above hip-height

• Arms should be at 90 degrees swinging the opposite arm up as the opposite knee is lifted

  • Focus on breathing in through your nose and out through your mouth

• Continue high knees for 30 seconds

High Knee Shuffles (30 seconds)

• This movement combines high knees with side shuffling

• Perform three shuffles to your right, pause on one foot for a second, then perform three shuffles to your left

  • Focus on controlled movements and slow them down to master the pattern

  • Add tempo as movement is mastered

• Continue shuffling for 30 seconds

Squat + Gate Opener (60 seconds)

• Start off in an athletic stance with feet slightly wider than shoulder-width

• Perform a bodyweight squat pausing at the bottom for a second

• Return to an upright posture

• Step your left leg towards your right leg

  • Legs should be touching each other

• Raise your left knee to hip height pausing for a half-second

• Swing your left knee out towards the side of your body before bringing it back down to the ground

  • Once on the ground, your feet should be forming a t-shape

• Raise your left knee back up and out in a reverse motion you just performed, before letting it come back down towards your right leg

• Return back to the starting squat stance position and perform the same leg opener for your right leg

• Continue this movement pattern for 60 seconds

Reverse Lunge + Torso Twist (60 seconds)

• Start off in an athletic stance

• Perform a reverse lunge bringing your right leg back until your knee just kisses the ground

• Hold this position

• Twist your torso towards your left as far as you can pausing for a second

• Twist back towards your midline

• Step your right leg back forward to your starting stance

• Switch leg lunges and twist in the opposite direction

• Continue this movement pattern for 60 seconds

Leg Swings (30 seconds)

• Start off in an athletic stance

• Kick your right leg up as high as you can attempting to kick an imaginary opponent's head

• Control your movement while kicking

• Gather yourself and perform a left leg swing as high as you can

  • Slow and controlled kicks are the priority

• Continue alternating leg swings for 30 seconds

Crescent Kicks (30 seconds)

• Start off in an athletic stance

  • Your torso should remain facing forward through the entire kick

• Perform a left leg crescent kick by swinging your leg up and over an invisible chair in front of you in a counterclockwise motion

• Gather yourself

• Perform a right leg crescent kick by swinging your leg up and over in a clockwise direction

• Continue alternating leg kicks for 30 seconds

Simple and Effective

Simple, easy, and effective, Flo Master’s five-minute dynamic warm-up is an excellent way to ensure your body is ready for all things workout or fight related.

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