Dara Ellen Fit | Private Strength Coaching

The Warm-Up That Does More
Than Warm You Up:

Build balance, stability, mobility,
and actually improve how you move!
(Both in and out of the gym.)

What I call the “Warm Up Walk” is a simple, effective total-body warm-up.

It gets your blood flowing and your muscles ready to go. But it also does more than that. It helps improve balance, stability, mobility, and overall body awareness.

You don’t even need any equipment. I originally started using this as a way for clients to warm up their whole body without relying on a treadmill or machines.

After just a few weeks of using it consistently, I started noticing something bigger. My clients weren’t just warming up better. They were moving better overall!

I saw improvements in balance, proprioception, mobility, flexibility, and stability. And more importantly, I saw those improvements carry over into their workouts. Exercises felt smoother, more controlled, and more stable.

That carryover doesn’t stop in the gym either. It shows up in real life. My clients started noticing better posture, quicker reactions, and more confidence with everyday movement (especially with their balance, and things like preventing falls).

How to get the benefits yourself:

• Do this before your workout, about 3+ times per week.
• Perform 2 “laps” of each movement (one forward, one back).
• You only need about 15–20 feet each way.
• If you have the space, 20–30 feet is even better.

The goal isn’t the distance itself. It’s moving slowly and staying controlled through each step.

Note:
Each lap should give you enough steps to feel the movement working. It’s not something you rush through.
(If your space is smaller, just take more controlled steps or add extra laps.)

Walking Warm Up Exercises:
(with Video Tutorials)

To see This Workout with Photos and Videos, click HERE.

Here are the exercises I do in my “Warm Up Walk”.

Playlist of all exercises: Video Playlist

Warm up: “Frankenstein Walk”

• Lift Leg and opposite arm forward, using controlled movements.
• Alternate sides.
• Keep torso upright and steady (still) – limit twisting/movement in core.
• Keep core tight, ribs point to floor.
• Don’t bend to reach your foot. It’s not about how high your leg goes. It’s about keeping stable.
• Frankenstein Walk

Warm up: Hip Hinge + Step

• Bend forward, hinging your hips (and butt) backwards.
• Swing your hands back behind you as you hinge.
• Swing hands forwards as you hinge your hips forward, standing upright, and bring one foot forward in a step.
• Repeat with the other leg.
• Hip Hinge + Step

Warm up: Marches

• 90 degree bend at hip, knee, ankle.
• Pause at top, and slowly lower foot to ground (2 count lower).
• Don’t let foot fall down; control it down.
• Marches

Warm up: Reverse marches

• 90 degree bend at hip, knee, ankle.
• As you lower the foot, place it behind you.
• Make sure you keep the 90, 90, 90 for each march.
• Note: try to avoid placing the foot directly behind the other in a straight line (you’re NOT balancing on a tight rope. Keeping space between your feet helps with balance for this exercise).
• Reverse Marches

Warm up: Little Lunges

• Walking lunges, but don’t go down very far.
• The focus is on balance, not the lunge itself.
• Keep the torso upright and core still.
• Push through your front foot – using tripod foot.
  (can also do these in reverse)
• Little Lunges

Warm up: Reverse Little Lunges

• Little lunges in reverse
• Reverse Little Lunges

Warm up: Hip Circles

• Keep torso upright, limit twisting.
• Core tight, ribs to floor.
• Bring foot outwards to make a little circle.
• Focus on moving only from the leg joint. Keep the hips themselves still.
• Repeat on each side.
• (Wizard of oz, yellow brick road)
• Hip Circles

Warm up: Lateral “stomps”

• Slight squat position, hips slightly low, softly bent knees.
• Step side to side, making sure the whole “tripod” foot makes contact with the floor for each step.
• Keep torso upright (don’t lean to one side as you move; stay in the middle).
• Lateral “Stomps”