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Fit&Well reported a warm-up routine from NASM-certified trainer Kelsey Sherwin, who says she uses it before lifting weights. The six movements take a session through marching, mobility, core work and light resistance exercises; the report does not provide evidence that this exact sequence prevents injuries or improves performance.
Personal trainer Kelsey Sherwin shared a six-exercise warm-up she says she does before lifting weights, in a routine reported by Fit&Well. The sequence combines dynamic mobility, bodyweight movements and light resistance work; its proposed benefits are Sherwin’s explanation, not results from a study described in the report.
Sherwin, identified by Fit&Well as a NASM-certified trainer and strength training specialist with Raeya Wellness in Los Angeles, says the routine is intended to activate muscles used in a workout and help her focus before starting. She recommends matching warm-ups to the planned activity rather than assuming one sequence suits every exercise session.
The listed routine begins with one minute of marching and reaching, followed by a world’s greatest stretch held for 30 seconds on each side. It then calls for 20 plank shoulder taps per side, with the aim of keeping the torso steady. Those movements raise the body’s activity level while asking the participant to move through several positions.
The remaining exercises add resistance and lower-body preparation: 10 to 15 squat-to-press repetitions with dumbbells, 10 to 15 hip hinges, and 10 banded side steps in each direction. Fit&Well’s instructions describe the sequence and repetitions, but do not specify a dumbbell weight, rest periods, or how to adjust the routine for different strength levels.
A Routine Before the First Lift
The report offers readers a practical example of what a pre-lifting warm-up can include, beyond a few seconds of jumping jacks or arm swings. It moves from general activity into mobility and then into patterns involving the hips, shoulders and legs. That structure may help a reader think about preparing for the movements in a planned session rather than beginning immediately with heavy working sets.
Sherwin says warming up can increase blood flow, improve joint mobility, prepare the body for movement, enhance performance and reduce injury risk. Those are attributed benefits, not findings established by the article. Fit&Well does not cite a clinical trial or other evidence showing that this particular six-move routine produces those outcomes. The routine should be treated as one trainer’s practice, not a guarantee of safer lifting or better results.
The distinction matters because people differ in training experience, mobility, injury history and the exercises they intend to do. A sequence suitable for one lifter may need changes for another. The report itself notes that warm-ups can vary with the activity, including walking or an arm-focused workout.
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How the Six Moves Progress
Fit&Well’s report presents Sherwin’s routine as a general warm-up before weight training. It starts with a standing march, then moves to a floor-based stretch that combines a lunge position and torso rotation. Plank shoulder taps add a stability challenge before the sequence turns to dumbbell presses and hip hinges.
The final banded side steps target lateral movement, using a short looped band above the knees. Taken together, the steps cover different movement patterns rather than repeating a single stretch. The article does not state how long the full warm-up takes, though it gives a one-minute duration for marching and a 30-second hold per side for the stretch.
In the source report, Sherwin says the routine helps her “activate the muscles” she plans to use and mentally focus. She also says warming up before exercise or lifting helps prepare the body. These statements describe her reasoning and experience; the source does not report measurements of her performance or injury outcomes.
““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 and Adaptations Are Unspecified
The supplied report does not say when it was published, identify research testing Sherwin’s exact routine, or quantify its effects on lifting performance or injury risk. It is also unclear whether she performs every exercise with the stated repetitions in every session, or how long she rests between movements.
Several practical details are missing, including suggested dumbbell loads, band resistance, modifications for people with limited mobility, and whether the movements should be changed for a particular lift. The instructions describe the exercises, but do not provide personalized coaching. People with injuries, health conditions or pain should seek appropriate professional guidance before trying a new routine, and should stop if a movement causes pain.
Match Preparation to the Session
Fit&Well advises readers to try the six exercises before a weight-training session and observe how they move, but the report gives no follow-up results or formal evaluation plan. It does not announce new research, a product launch or a change to training guidance. Any judgment about how well the sequence works for an individual would depend on that person’s workout and response.
Readers considering the routine can follow the listed movements and repetition ranges while keeping the effort appropriate for a warm-up rather than treating the exercises as a workout in themselves. The next practical step is to select preparation that relates to the planned lifts and adjust it to ability. The source offers no single required warm-up for all lifters.
Key Questions
Who shared the warm-up routine?
Kelsey Sherwin, described by Fit&Well as a NASM-certified trainer and strength training specialist with Raeya Wellness in Los Angeles, shared the routine she says she uses before lifting.
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.
Does the report prove this warm-up prevents injuries?
No. Sherwin says warming up can reduce injury risk, but the supplied report does not cite a study testing this specific sequence or establish that it prevents injuries.
Should everyone use the same warm-up?
The report says warm-ups can vary by activity. The routine is one trainer’s example, and readers may need to adjust movements to their planned workout, abilities and health circumstances.
How long does the full sequence take?
The report gives a duration for marching and reaching and a hold time for the stretch, but does not state the total time for all six exercises or include rest periods.
Source: fitandwell.com
