A dynamic warm up is designed to warm the body up for activity. These movements should be performed for 15-20 reps before weight training or cardiovascular conditioning is initiated.
A dynamic warm up should last 4-8 minutes depending on the activity to be performed following the warmup. Increasing the temperature of the muscles before a warmup will reduce the risk of injury.
Thank you to Retro Fitness in Kenhorst for allowing us to film this episode in their gym.