One Simple Warm-Up Trick That Solves Everything [day#23]

After yesterday’s heavier day – and trust me, a lot went down (more on that soon) – I woke up feeling like a sack of bricks. That sluggish, foggy kind of morning where your body feels like it’s filled with lead. I already knew today’s session would run in low gear. I’m dialing it back. There’s zero point in starting the day by stacking fatigue.

Now before we get into the actual training – let’s talk warm-ups. I’ve always had a hard time with them. Most programs toss in these complicated “activation” routines you either forget by the second set or can’t do properly without a checklist. But a warm-up should be simple, effective, and functional.

Enter the barbell complex. Just three moves: deadlift → squat → push press. Done in one smooth sequence with light weight. I do 4–6 reps of each, 2–3 rounds, no putting the bar down.

Heart rate climbs. Joints loosen up. Movement patterns lock in. No magic, just movement.

Why does it work? Because warming up isn’t just “something you do before the real thing.”

According to the ISSA [Certified Personal Trainer Workbook], a good warm-up:

• Activates your nervous system (better coordination and control)

• Raises body and muscle temperature (more oxygen, quicker reactions)

• Boosts blood flow and improves range of motion (lower injury risk)

• Gets your head in the game

If I need a bit more activation, I’ll throw in two quick supersets using bands or bodyweight:

One for big muscle groups (push-up + goblet squat), one for arms and core (biceps/triceps + planks). That’s it. Ten minutes and I’m ready. Body’s awake, joints are happy, and I’m not smoked before the real session even starts.

Bonus trick?

If, for whatever reason, the session turns into a “just showing up” kind of day – this complex can replace the whole workout.

I load a bit more weight, tack on two extra supersets (12 reps each), and I’ve got a full-body session done in under 30 minutes. No guilt, no wasted day. Just finish, get on with life – maybe even go to bed early.