How to Do a Squat and Press

It's important to warm up before working out to get blood flowing to the muscles. Warming up can help prevent injury and premature fatigue. In this article, we'll show you several exercises that warm up the entire body in one movement, including a squat and press, a plank, and a push-up with torso rotation. Do any combination of these total body warm-up exercises and you'll be ready to take on any type of fitness regimen.


The squat and press is a terrific total body warm-up exercise because it involves the arms, shoulders, back, chest, abs, legs, and glutes. You'll need a medicine ball for this move.

Squat and press total body warm-up exercise.

Step 1
Assume starting position as shown, using a weighted medicine ball.

Squat and press total body warm-up exercise.

Step 2
Bend at knees to perform a squat.

Squat and press total body warm-up exercise.

Step 3
Straighten legs out and lift ball overhead.

Step 4
Repeat 10 to 15 times.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do a Plank

Holding the plank position helps you get the most out of this total body warm-up exercise. Remember to keep your back straight to help prevent injury.

This total body warm-up exercise

Step 1
Get body into plank position by placing hands under shoulders as if getting ready to do a pushup.

Step 2
Contract your abs and lower back.

Step 3
Make sure to keep your back straight.

Plank total body warm-up exercise.

Step 4
Hold this position for 20 to 30 seconds.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do a Pushup with Torso Rotation

Prepare your body for a workout by doing push-ups with a torso rotation. Not only does this total body warm-up exercise get your blood flowing, it's also a great stretch.

Pushup with torso rotation total body warm-up exercise.

Step 1
Assume starting position as shown by placing hands underneath shoulders.

Pushup with torso rotation total body warm-up exercise.

Step 2
Lower upper body towards floor by bending at elbows.

Pushup with torso rotation total body warm-up exercise.

how to do a plank total body warm-up exercise step three

Step 3
Push up back to starting position, and rotate left arm up toward ceiling.

Step 4
Stretch arm up and make sure to look up toward hand.

Pushup with torso rotation total body warm-up exercise.

how to do a plank total body warm-up exercise step five

Step 5
Lower hand to floor to repeat pushup and then perform with your right hand.

For more great exercises to improve your strength and fitness, check out:

ABOUT THE AUTHOR:

Lottie Olson is a nationally certified personal trainer with 10 years of experience in fitness and personal training. She graduated from the University of Wisconsin in Oshkosh with a B.S. in Exercise Science and Fitness Management.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.