Raise
Gradually increase body temperature, circulation and breathing.
Warm Up guide
Prepare with purpose
Choose a ready-made routine or build your own, then follow each exercise in the guided runner.
Quick start
Choose your preparation
The page opens with recommended routines. Select the one that best matches your session, check the exercise sequence, then choose Start warm-up.
Short on time?
Express 5 covers all four RAMP phases in a compact routine.
Routine structure
The four RAMP phases
The sequence progresses from general movement toward exercises that resemble the work ahead.
Activate
Prepare relevant muscles and stabilisers with controlled movements.
Mobilise
Move the joints you will use through a comfortable active range.
Potentiate
Finish with movements closer to the planned workout, without creating fatigue.
Make it yours
Build or adjust a routine
- 1
Search the exercise library or filter it by RAMP phase.
- 2
Use the plus or check button to add and remove exercises.
- 3
Use the arrow controls in Today’s warm-up to change the order.
- 4
Check the RAMP indicators and estimated duration before starting.
Your selected sequence is saved on this device, so it remains available if you refresh or go offline.
During your routine
Use the guided runner
Pause
Stops a timed exercise until you are ready to resume.
Previous
Returns to the exercise immediately before the current one.
Complete or skip
Moves forward when repetitions are complete or you need to miss an exercise.
Easier option
Appears when a suitable low-impact alternative is available.
For repetition exercises, move at a controlled pace and press Complete reps when finished. Timed exercises count down automatically.
Local first
Warm up without a connection
The built-in exercise library, recommended routines and guided runner work offline once the page has been installed or previously loaded.
- Your selected routine is stored on this device.
- An active timer is restored after refresh or interruption.
- The full static exercise catalogue refreshes when you are next online.
Safe use
A warm-up should prepare you, not tire you out
Move through a comfortable range and increase effort gradually. Stop if you experience sharp pain, dizziness or unusual discomfort. Choose an easier option where available and seek appropriate professional advice when needed.
Ready to begin?