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Fit&Well reported a six-exercise warm-up shared by NASM-certified trainer Kelsey Sherwin, who says she does it before lifting. The sequence combines mobility, body-weight movements, dumbbells and a resistance band; the report does not provide evidence that this specific routine improves performance or prevents injuries.
Personal trainer Kelsey Sherwin has shared a six-exercise warm-up she says she performs before lifting weights, in a routine reported by Fit&Well. The sequence moves from marching and mobility work to planks, light dumbbell movements and banded side steps; Sherwin says it helps activate muscles and focus before training.
The routine begins with one minute of marching and reaching, followed by a “world’s greatest stretch” held for 30 seconds on each side. The stretch starts in a high plank, then brings one foot outside the same-side hand before the exerciser lowers an elbow and rotates the chest and arm upward. The report says to work within the range allowed by individual mobility.
Next are 20 plank shoulder taps per side, performed while keeping the torso as still as possible, and 10 to 15 squat-to-press repetitions with dumbbells. In the latter, the exerciser squats, brings the weights to shoulder level while standing, then presses them overhead before reversing the movements.
The final two movements are 10 to 15 hip hinges and banded lateral steps: place a loop band above the knees and take 10 steps in each direction. Fit&Well presents the exercises as Sherwin’s pre-lifting routine. It does not specify the dumbbell weight, rest periods, total session duration or how the sequence should be adjusted for different lifting plans.
A Routine to Prepare for Lifting
The sequence gives readers a concrete example of how to spend a few minutes preparing for a strength workout, rather than beginning immediately with heavier sets. Its movements cover several patterns used in common training: stepping, squatting, hinging, pushing and stabilizing the trunk. That makes the report relevant to people who want a repeatable pre-workout structure, though the routine is not presented as a substitute for individualized coaching.
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 she attributes to warming up; the article does not cite a study testing this particular six-move sequence, quantify any performance effect or establish that it prevents injuries. Readers should treat the routine as one trainer’s approach, not a guarantee of a particular outcome.
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How the Six Moves Are Structured
The Fit&Well report distinguishes a warm-up from a short burst of generic movement. It says an effective warm-up should reflect the workout that follows: preparation for walking may involve different areas and movements than preparation for arm training. Sherwin’s sequence is offered specifically for a weight-training session, with a progression from general movement and mobility to exercises that use the legs, shoulders and core.
The report identifies Sherwin as a NASM-certified trainer and strength-training specialist at Raeya Wellness in Los Angeles. It gives instructions and suggested times or repetitions for each exercise, but no information about how she selected the sequence, whether it has been formally evaluated, or whether the outlet independently tested it.
““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
Limits of the Reported Routine
The report does not say when it was published in the supplied material, nor does it provide research measuring the routine’s effect on lifting performance, mobility or injury rates. It is also unclear how long the full sequence takes, what dumbbell load is intended, or whether the exercises are suitable for people with injuries, limited mobility or other health conditions.
The article describes Sherwin’s recommendation and personal practice, not a universal prescription. It gives no comparison with other warm-ups and no guidance on changing the movements for a particular workout. Claims about possible benefits should therefore remain attributed to Sherwin rather than treated as established outcomes of this exact sequence.
Adapting the Warm-Up to Training
The report offers the sequence for readers to try before a weight-training session, but it does not announce a follow-up test or further evidence. Anyone using it can adjust the movements and effort to the workout ahead, and stop if an exercise causes pain. People with pre-existing conditions, injuries or uncertainty about safe movement should seek guidance from a qualified health professional or trainer before starting a new routine.
The key practical point is that the warm-up should match the planned activity. The six exercises are one trainer’s example; the report leaves open whether they suit every lifter or produce measurable benefits.
Key Questions
What warm-up did Kelsey Sherwin share?
She shared a sequence of marching and reaching, the world’s greatest stretch, plank shoulder taps, squat-to-presses, hip hinges and banded side steps for before weight lifting.
How many exercises are in the routine?
The routine includes six exercises. The report gives a time or repetition target for each, ranging from a one-minute march to 10 lateral steps in each direction.
Does the report prove the routine prevents injuries?
No. Sherwin says warming up may reduce injury risk, but the report provides no study or measured result for this specific sequence.
Is the routine suitable for everyone?
The report does not establish that it suits every person or training plan. People with injuries, pre-existing conditions or mobility concerns should seek qualified professional guidance before trying unfamiliar exercises.
Source: fitandwell.com
