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Fit&Well published a warm-up routine from NASM-certified trainer Kelsey Sherwin, who says she does it before lifting weights. The six exercises use marching, mobility work, bodyweight stability, light dumbbells and a resistance band; no independent evidence in the report establishes that this specific sequence prevents injuries or improves performance.
Fit&Well has reported a six-exercise warm-up that NASM-certified trainer Kelsey Sherwin says she performs before lifting weights. The routine combines marching, a dynamic stretch, plank shoulder taps, a dumbbell squat-to-press, hip hinges and banded side steps; Sherwin says it helps activate the muscles she plans to use and focus before training.
The sequence begins with one minute of marching and reaching, followed by a world’s greatest stretch held for 30 seconds per side. The report then prescribes 20 plank shoulder taps per side. Together, these opening movements take the body through marching, trunk stability and a hip-opening position, though the source does not provide measurements of their effects.
The final three exercises add strength movements and resistance. Sherwin’s routine calls for 10–15 squat-to-press repetitions with dumbbells, 10–15 hip hinges, and 10 banded side steps in each direction. The article gives instructions for each movement, but does not state a total warm-up duration, recommended dumbbell weight, band resistance or rest periods.
Sherwin told Fit&Well that the warm-up “helps activate the muscles you’ll be using and allows you to mentally focus before starting your workout.” The article also quotes her saying that warming up can increase blood flow and joint mobility and prepare the body for movement. Those are attributed explanations, not results from a study of this particular six-move routine.
How the Routine Prepares for Lifting
The routine offers readers a specific sequence to try before a weight-training session, rather than the brief, general jumping jacks and arm swings that the Fit&Well writer recalls from school. Its mix of movement and rehearsal may help a lifter shift into a planned workout, but the source does not establish that every person needs these exact exercises.
That distinction matters because warm-ups should relate to the activity ahead. The report says a walking warm-up may focus on different areas from an arm workout. Readers can use the list as a starting point, while recognizing that Sherwin’s personal routine is not presented as a universal prescription or a guarantee against injury.
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Why Sherwin Uses This Sequence
Fit&Well’s report presents the routine as the go-to warm-up of Kelsey Sherwin, a strength-training specialist with Raeya Wellness in Los Angeles. The article says Sherwin performs it before picking up a weight and shares it as an option for readers preparing for a weight session.
The report’s writer describes changing their view of warm-ups after learning how to do them properly. That is personal experience, not evidence that the routine produces the same outcome for other people. The article also frames its six exercises as a pre-weight-training sequence, while noting that a full-body warm-up may be useful for other types of exercise.
“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
What the Report Does Not Establish
Fit&Well does not report a trial comparing this warm-up with another routine or no warm-up. It provides no measured performance results and no injury data for participants. Sherwin’s comments describe her reasoning and the potential benefits of warming up generally; they do not confirm that this sequence improves lifting outcomes or prevents injury.
Several practical details are also absent, including the sequence’s total duration, appropriate dumbbell load, band strength and modifications for people with limited mobility or injuries. The article does not say whether Sherwin recommends doing every exercise before every type of lifting session. Readers with health concerns or existing injuries may need individualized advice from a qualified professional.
How Readers Can Apply the Advice
Fit&Well invites readers to try the six movements before a weight-training session and observe how they feel and move. The source does not identify a follow-up study, new guidance or another scheduled milestone. For now, the routine remains a trainer’s reported personal warm-up, rather than a tested protocol.
Anyone who tries it can adjust range of motion and resistance to their ability, stop if a movement causes pain, and seek guidance from a qualified trainer or clinician when an injury or medical condition affects exercise. The report’s broader takeaway is to choose warm-up movements that suit the planned workout, not to treat one sequence as suitable for everyone.
Key Questions
Who shared the warm-up?
Kelsey Sherwin, a NASM-certified trainer and strength-training specialist at Raeya Wellness in Los Angeles, shared it with Fit&Well.
What exercises are in the routine?
It includes march and reach, the world’s greatest stretch, plank shoulder taps, squat-to-press, hip hinges and banded side steps.
How long does the full warm-up take?
The report gives times or repetitions for each movement but does not specify a total duration. It lists one minute for marching and reaching and 30 seconds per side for the stretch; other exercises are counted in repetitions or steps.
Does this routine prevent injuries?
The report does not provide evidence that this specific sequence prevents injuries. Sherwin says warming up generally may reduce risk, but that is an attributed claim, not a demonstrated result for this routine.
Is the routine right for every lifter?
The source does not present it as a universal plan. Warm-ups can vary with the workout and individual ability; people with an injury or health condition should seek appropriate professional guidance before trying movements that may not suit them.
Source: fitandwell.com
