Dynamic warm-ups are essential for preparing the body for exercise, enhancing performance, and reducing the risk of injury. A standing dynamic warm-up is an efficient way to mobilise the muscles and joints without the need for any equipment.

Begin by standing tall with your feet hip-width apart. Start with arm circles, gradually increasing the range of motion. Then, progress to leg swings—swing one leg forward and backward, followed by side-to-side motions to loosen up the hip joints. Next, incorporate high knees, bringing each knee up towards your chest in a controlled manner, engaging your core.

Following that, perform torso twists, rotating your upper body side to side while keeping your hips stable. Complete the warm-up with a series of gentle lateral lunges—stepping to the side, bending one knee while keeping the other leg straight, and alternating sides.

This routine should take no more than 5-10 minutes and will effectively prime your body for the workout ahead.