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Fit&Well reports that NASM-certified trainer Kelsey Sherwin recommends a six-exercise warm-up before weight training. The sequence combines movement, mobility and light resistance, but the report does not provide evidence that this specific routine improves performance or prevents injuries.
NASM-certified trainer Kelsey Sherwin has shared a six-exercise warm-up she says she performs before lifting weights, according to a Fit&Well report. The routine uses a march, dynamic stretch, plank taps, light dumbbell movements, a hip hinge and banded steps to prepare for a strength session; it is a trainer’s recommendation, not a tested guarantee of improved performance or reduced injury risk.
Sherwin, a strength training specialist with Raeya Wellness in Los Angeles, says the sequence helps activate the muscles used in a workout and gives her time to focus before beginning. The report presents the exercises as a practical pre-lifting option, while also noting that warm-ups can be adjusted to the activity planned. It does not identify a research study evaluating this particular six-move routine.
The sequence begins with one minute of marching and reaching, alternating knee lifts while the arms extend overhead. Next comes a “world’s greatest stretch,” held for 30 seconds on each side: from a high plank, step one foot outside the same-side hand, lower the elbow gently, then rotate and reach the arm upward. The third movement is a plank shoulder tap, with 20 taps on each side while keeping the torso as steady as possible.
The final three exercises add resistance and strength-oriented movement. Sherwin’s routine calls for 10 to 15 squat-to-press repetitions with dumbbells, followed by 10 to 15 hip hinges. It finishes with a looped band placed just above the knees and 10 lateral steps in each direction. The source does not specify a dumbbell weight, band resistance, rest periods, or a total time for completing the full sequence.
A Routine to Prepare for Lifting
The report offers readers a specific sequence rather than a general instruction to warm up. It moves from low-load, whole-body motion toward exercises that resemble strength-training patterns, including squatting, hinging and pressing. That structure may help someone plan a session before reaching for heavier weights, though the supplied report does not establish that this exact order is necessary or suitable for everyone.
Sherwin says warming up can increase blood flow to muscles, improve joint mobility and prepare the body for movement. Those are her stated reasons for the practice, not a finding from a study included in the article. Readers should distinguish the general rationale from the stronger claim that one particular warm-up will prevent injury: the source does not promise injury prevention, and individual needs vary with fitness, mobility, health and the workout itself.
The routine may be most useful as an example to adapt, not a rule to follow unchanged. A person preparing for a light upper-body session may need different movements from someone planning heavy lower-body lifts. The source itself says a warm-up should vary with the activity. Anyone with pain, an existing injury or a health condition should seek advice from a qualified professional before trying movements that cause discomfort.
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How the Six Moves Progress
The Fit&Well report contrasts this approach with the brief jumping jacks and arm swings some people remember from school. Its writer says they once viewed warm-ups as wasted time, then changed their view after learning how to perform one. That is the writer’s personal account; it is not independent evidence about the effectiveness of Sherwin’s routine.
Sherwin’s exercise choices cover several movement types: marching raises the knees while the arms reach overhead; the floor-based stretch adds a lunge and torso rotation; plank taps challenge the body to resist twisting; and the later exercises rehearse a squat, overhead press and hip hinge. The banded side steps add lateral movement. Together, these details explain the routine’s intended variety without establishing that every lifter needs all six exercises.
The source provides specific holds and repetition counts but leaves some practical choices open. It does not say how much weight to use for the squat-to-press, how quickly to perform each repetition, or whether the routine should be modified for a particular training plan. Readers should treat the directions as a starting point and use controlled movement and a manageable load.
““It helps activate the muscles you’ll be using and allows you to mentally focus before starting your workout.””
— Kelsey Sherwin, as quoted by Fit&Well
Limits of the Routine’s Evidence
The supplied report does not state when it was published, identify a study of the six exercises, or compare the routine with another warm-up. It also gives no measurements of performance, mobility or injury outcomes. Whether this specific sequence produces those benefits is not established by the information provided.
It is also unclear how long the complete routine takes, what resistance level Sherwin uses, and how she adjusts it for different workouts or abilities. The source does not give alternatives for people who cannot comfortably perform a high plank, deep lunge, overhead press or banded step. The movements should not be treated as medical advice or as a substitute for individualized coaching.
Adapting It to a Session
The report does not announce a follow-up study or a scheduled next development. For readers trying the sequence, the practical next step is to match warm-up movements to the planned lifts, keep repetitions controlled and use light or manageable resistance before working loads. Stop if a movement causes pain, and ask a qualified trainer or health professional for modifications when needed.
Whether this routine improves an individual workout will depend on the person and session; the report supplies no outcome data. Readers should judge comfort and readiness rather than assume that completing all six exercises guarantees better performance or protects against injury.
Key Questions
What exercises are in the trainer’s warm-up?
The six movements are march and reach, the world’s greatest stretch, plank shoulder taps, squat to press, hip hinge and banded side steps. The report gives timed or repetition-based instructions for each.
How long does the warm-up take?
The source does not give a total duration. It specifies one minute for marching, 30 seconds per side for the stretch, and repetition counts for the other exercises, but does not state the pace or rest periods.
Does this routine prevent lifting injuries?
No such guarantee is established in the report. Sherwin says warming up may reduce injury risk, but the source does not provide research showing that this particular six-move sequence prevents injuries.
Can everyone use the same six exercises?
The report says warm-ups should vary with the planned activity, and it does not provide adaptations for every ability or health condition. Use comfortable movements and seek guidance from a qualified professional if you have pain, an injury or a pre-existing condition.
Source: fitandwell.com
