A proper warm-up is essential for preventing injury and maximizing workout performance. Instead of static stretching, focus on dynamic movements that prepare your muscles and joints for exercise.

Dynamic warm-ups increase blood flow, activate your central nervous system, and improve flexibility for proper exercise form. Limit your warm-up to 5-10 minutes by choosing 5-10 of these exercises:

Basic Warm-Up Exercises:

• Arm circles
• Hip circles
• Leg swings (forward and side)
• Marching/jogging in place
• Step jacks/jumping jacks
• Knee hugs (supine or walking)
• Wall slides
• T-rotations/Spiderman lunges
• Inchworm
• Hip rotations

Strength-Focused Movements:

• Bodyweight squats
• Knee/regular push-ups
• Supported/regular lunges
• Hip raises
• Skipping
• Crawling

For Strength Training:

1. Start with dynamic warm-up exercises
2. Perform 2-3 warm-up sets with gradually increasing weight
3. Begin with very light weight (20-rep capacity) for 8 reps
4. Progress to moderate weight (10-rep capacity) for 4 reps
5. Then move to working sets

Additional cardio options include stair climber, rowing machine, elliptical, or stationary bike for 2-3 minutes.

Remember: If you don't have time to warm up, you don't have time to work out. A proper warm-up can reduce post-workout soreness and is crucial for injury prevention.

[All original images maintained in their positions throughout the text]

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