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A Fit&Well report describes the six-move warm-up that NASM-certified trainer Kelsey Sherwin says she does before lifting weights. It includes mobility, core and resistance-band exercises, but the report provides no evidence that this specific routine improves performance or prevents injuries.
NASM-certified trainer Kelsey Sherwin says she performs a six-exercise warm-up before lifting weights, according to a Fit&Well report. The routine combines marching, dynamic stretching, bodyweight stability work and light resistance exercises, offering readers a specific sequence to try before a strength session.
Sherwin, a strength training specialist at Raeya Wellness in Los Angeles, says the sequence helps activate muscles used during the workout and gives her time to focus mentally. The report presents it as her personal pre-lifting routine, not as a program tested in a study or a requirement for every lifter.
The sequence begins with one minute of marching and reaching, followed by a “world’s greatest stretch” held for 30 seconds on each side. Next come 20 plank shoulder taps per side. The remaining exercises are 10 to 15 squat-to-press repetitions, 10 to 15 hip hinges, and 10 banded side steps in each direction.
The squat-to-press uses dumbbells, while the final lateral steps use a short loop resistance band placed above the knees. Together, the movements cover several types of motion, including reaching overhead, rotating the torso, hinging at the hips and stepping sideways. Fit&Well advises readers to try the sequence before a weight-training session and observe how it affects their movement.
A Practical Pre-Lifting Sequence
The report gives readers a concrete alternative to an improvised warm-up: six movements with suggested durations or repetition counts. That can make it easier to plan a short preparation period before strength training, particularly for people who are unsure what to do beyond a few jumping jacks or arm swings.
Sherwin says warming up can increase blood flow, improve joint mobility and prepare the body for movement, which she says may support performance and reduce injury risk. Those are general benefits attributed to the trainer; the article does not report research testing this exact routine, quantify any effect, or establish that it prevents injury. Readers should treat the sequence as one trainer’s approach, rather than a guarantee of safer or better lifting.
Exercise choice and range of motion can also depend on a person’s mobility, experience and planned workout. The source allows the forward step in the stretch to be as close to the hand as mobility permits. People can adapt movements or seek qualified guidance if an exercise causes pain or is unsuitable for them.
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Warm-Ups Depend on the Workout
Fit&Well frames the routine as preparation specifically for weight training, rather than a universal warm-up for every form of exercise. The report says the movements used to prepare for walking may differ from those used before an arm-focused workout, reflecting the trainer’s view that warm-ups should relate to the activity ahead.
The routine moves from general activity into more targeted work: marching raises the pace, the stretch adds a lunge and torso rotation, and plank taps challenge stability. Squat-to-presses and hip hinges rehearse movements that can appear in strength sessions, while banded side steps add lateral movement. These descriptions explain the sequence; they do not establish that it is appropriate for every training plan.
The source provides Sherwin’s recommendations and exercise instructions, but does not cite a controlled comparison with other warm-ups or say how long she has used the routine. It also gives no details about participants, measured performance outcomes or injury rates.
“Warming up before exercise or lifting helps increase blood flow to your muscles, improve joint mobility, and prepare your body for movement, which can enhance performance and reduce the risk of injury.”
— Kelsey Sherwin, as quoted by Fit&Well
Evidence for This Routine
Fit&Well does not report whether Sherwin’s sequence has been studied or compare it with other warm-ups. No measured performance change, injury reduction or recommended intensity is supplied. The article also does not specify whether the routine should be adjusted for different lifts, fitness levels, injuries or health conditions.
It is also unclear how much weight readers should use for the squat-to-press, beyond the instruction to hold dumbbells, or how much rest to take between movements. The source offers exercise counts and a time for two parts of the sequence, but not a total duration. Its suggestion that readers may move better is not presented as a measured finding.
How Readers Can Try It
Fit&Well encourages readers to run through the six exercises before their next weight-training session and notice how they move. Anyone trying it can follow the listed times and repetitions, use a comfortable range of motion and avoid treating the routine as a substitute for individualized instruction.
The report names no follow-up study, formal evaluation or further announcement. Whether this warm-up works better than other approaches for a particular person remains a matter the article does not resolve.
Key Questions
Who shared the warm-up?
Kelsey Sherwin, a NASM-certified trainer and strength training specialist at Raeya Wellness in Los Angeles, shared the routine with Fit&Well.
What exercises are in the routine?
It includes marching and reaching, the world’s greatest stretch, plank shoulder taps, squat-to-presses, hip hinges and banded side steps.
How long does the warm-up take?
The report gives one minute for marching and reaching and 30 seconds per side for the stretch. It lists repetitions for the other exercises but does not give a total time.
Does the report show that this routine prevents injuries?
No. Sherwin says warming up may reduce injury risk, but Fit&Well does not cite a study testing this specific routine or report injury outcomes.
Is the sequence suitable for every lifter?
The report does not establish that it suits everyone. Movement range and exercise choice may need adjustment; readers should stop if an exercise causes pain and seek qualified advice when appropriate.
Source: fitandwell.com
