Should I add/subtract anything to/from my current warm-up?
I usually start by stretching any really tight parts...
i.e. hamstrings are commonly tight, so I do standing/touch-my-toe stretches... I reach down, hold for 3 seconds while I flex my quads to slightly deepen, then go back up, shake my legs out quickly, and then repeat 4-6x total.
Then I do:
20 jumping jacks
~50m kareoka (the thing where you swivel your hips and run sideways)
10 Left-Right-Left-Right, etc. boxing from normal and south paw stances
10 Leg swings
10 Arm circles, 10 reverse arm circles
10 Sideways leg swings
10 Broomstick Twists (no broomstick)
10 Squats (where I fall into a deep stretch at the bottom and spring up)
10 Shoulder Dislocates
10 Walking Lunges
10 chest pump things
Overhead Squats with bar
..takes ~5 minutes... Then I usually start with a heavy exercise so I do a few warm-up sets with the weight.
I'm trying to improve flexibility/coordination/mobility while avoiding joint problems and getting my body warm. I currently do this warm-up before my lifting, cardio, or "metcon" workouts.
1. Why don't you go read xxx?
a: I'm poor.