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Fit&Well reported a warm-up routine shared by NASM-certified trainer Kelsey Sherwin, who says she performs it before lifting weights. The six movements take a person through marching, mobility, core work and light resistance; the report does not provide evidence that this specific routine prevents injury or improves performance.
Personal trainer Kelsey Sherwin shared a six-movement warm-up she says she does before lifting weights, in a Fit&Well report describing the routine and its suggested timing. The sequence combines marching, mobility, core stability and light resistance work; it is Sherwin’s recommended approach, not a routine shown by the report to be necessary or to prevent injuries.
The routine begins with one minute of marching and reaching. Standing with feet hip-width apart and arms overhead, a person alternates lifting each knee toward hip height, gradually picking up the pace. Sherwin says the exercises are intended to activate muscles used in the workout and help her focus before starting.
Two movements follow for mobility and core control. The world’s greatest stretch is held for 30 seconds on each side: from a high plank, step one foot outside the same-side hand, lower that elbow toward the floor, then rotate and reach that arm overhead. Next are 20 plank shoulder taps per side, alternating hands while trying to keep the torso steady.
The remaining exercises add resistance and rehearse common lifting movements. Sherwin suggests 10 to 15 squat-to-press repetitions with dumbbells, followed by 10 to 15 hip hinges. The final movement is a banded side step: with a loop band above the knees and knees slightly bent, step 10 times in each direction. The source report gives no total duration for the full sequence.
A Short Routine Before Lifting
The report gives readers a specific sequence to try before a strength session, rather than a general instruction to warm up. Its movements cover several different actions—raising the heart rate with marching, moving through a lunge and torso rotation, stabilizing in a plank, and rehearsing squatting and hinging patterns.
Sherwin says warming up can increase blood flow and joint mobility and prepare the body for movement. She also says her sequence helps her activate muscles and focus. Those are her explanations for using it; the source does not report testing this routine or provide measurements showing an effect on performance or injury risk. Readers should treat it as one trainer’s example, not as a guarantee or a requirement for every lifter.
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Warm-Ups Depend on the Workout
Sherwin, identified in the Fit&Well report as a NASM-certified trainer and strength-training specialist with Raeya Wellness in Los Angeles, says warm-ups should reflect the planned activity. A routine for walking, for example, may emphasize different areas and movements from one before an arm-focused workout. The six exercises are presented as her approach before weight training, not as a universal prescription.
The report’s author describes previously viewing warm-ups as a brief round of jumping jacks and arm swings, then says learning how to warm up changed that view. That is the writer’s personal account. The article does not cite a clinical study or professional guideline establishing the six-step sequence as superior to other warm-ups.
“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
Evidence and Routine Details
The source does not specify the report’s publication date, how long the full warm-up takes, or whether Sherwin uses the same routine before every type of strength session. It also does not provide study results supporting the routine’s effects, or compare it with other warm-ups. The stated benefits are attributed to Sherwin, and the report does not establish that this particular sequence reduces injury risk.
Some movements call for equipment, including dumbbells and a loop resistance band, but the report does not give suggested weights or band resistance. It also does not describe modifications for pain, mobility limitations or existing health conditions. People should adjust movements to their ability and stop if an exercise causes pain; anyone with a pre-existing condition or concerns about exercise can seek guidance from a qualified health professional.
How Readers Can Try It
The Fit&Well report invites readers to try the six movements before a weight-training session and observe how they feel and move. It does not announce a study, follow-up assessment or other scheduled development. Anyone trying the routine can scale movements to their comfort and available equipment, and should not interpret a single workout as proof that the sequence improves performance or prevents injury.
Key Questions
What is the warm-up routine?
It consists of marching and reaching, the world’s greatest stretch, plank shoulder taps, squat-to-presses, hip hinges and banded side steps. The report lists times or repetitions for each exercise but does not give a total routine duration.
Who shared the routine?
Kelsey Sherwin, described by Fit&Well as a NASM-certified trainer and strength-training specialist at Raeya Wellness in Los Angeles, shared it as her pre-weightlifting warm-up.
Does the report prove this warm-up prevents injuries?
No. Sherwin says warming up can help prepare the body and reduce injury risk, but the report provides no test of this specific six-exercise routine or evidence that it prevents injuries.
Do all six exercises require equipment?
No. The sequence includes dumbbells for squat-to-presses and a loop resistance band for side steps. The other listed movements do not specify equipment. The report gives no recommended dumbbell weight or band resistance.
Source: fitandwell.com
