Let's Warm Up!

Warming up gets you moving, wakes up your muscles, and helps keep your tendons and joints happy. Pick a warm-up that matches how much time you’ve got — just make sure you don’t skip it!

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5-minute warmup

Perfect for busy days or short sessions. Focus on dynamic movements to wake up your body:

Routine:

  • 30 sec arm circles (forward + backward)
  • 30 sec wrist rolls and finger flicks
  • 30 sec leg swings (front/back and side to side)
  • 1 min jumping jacks or high knees
  • 1 min gentle shoulder shrugs and neck rolls
  • 1 min easy traversing or footwork drills on the wall
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10-minute warmup

A solid prep for most sessions:

Routine:

  • 2 min light cardio (jog in place, jump rope)
  • 2 min dynamic stretching (hip circles, shoulder swings)
  • 2 min lunges with torso twists
  • 2 min wrist and finger warm-ups (elastic bands or squeezing a ball)
  • 2 min easy climbing, focusing on controlled movement and balance
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20-minute warmup

Ideal before intense climbing or training:

Routine:

  • 5 min cardio (jog, jump rope, dynamic skipping)
  • 5 min full-body mobility (deep squats, hip openers, lunges, arm swings)
  • 5 min specific activation (finger pulsing, light hangs, scapula pull-ups)
  • 5 min on the wall: traversing, practicing quiet feet and smooth transitions