This standard pre-workout warm-up routine aims to promote blood circulation and prime your body for a solid workout. This routine is broken down into four stages; 1) lubricating the joints, 2) activating the body with dynamic movements, 3) stretches to improve flexibility and mobility for the session, and 4) cardio burst to increase your heart rate. For the final cardio segment, choose a machine, such as a rower, assault-bike, stationary bike, or ski-erg and complete two bursts prior to your workout. Complete the first burst at a light-to-moderate intensity, take a little rest, then the second burst at a higher intensity. Try and complete the routine under 10-12 minutes so that you’re fully warm for your session!