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Fit&Well reported that NASM-certified trainer Kelsey Sherwin uses a six-exercise routine before lifting weights. The sequence combines marching, mobility, core work and light resistance, but the source does not provide evidence that this specific routine improves performance or prevents injuries.
Personal trainer Kelsey Sherwin shared a six-exercise warm-up she performs before lifting weights, according to a report by Fit&Well. The routine takes a person through marching, a lunge-based mobility stretch, plank shoulder taps, a light dumbbell movement, hip hinges and resistance-band side steps; Sherwin says it helps activate the muscles she plans to use and focus mentally before training.
The sequence starts with one minute of marching and reaching. Stand with feet hip-width apart and arms overhead, then alternately lift each knee toward hip height. The report advises gradually increasing the pace. This is followed by the world’s greatest stretch, held for 30 seconds per side: from a high plank, step one foot outside the same-side hand, lower that elbow toward the floor, then rotate and reach the arm upward. The movement can be adjusted to match a person’s mobility.
Next are 20 plank shoulder taps per side, with the aim of keeping the torso steady, and 10 to 15 squat-to-press repetitions using dumbbells. The latter combines a squat with a shoulder press: stand, lower into a squat, then rise and press the weights overhead. The report also lists 10 to 15 hip hinges, performed by pushing the hips back with knees slightly bent before returning upright, and banded side steps: take 10 steps in each direction with a loop band above the knees.
Sherwin is identified in the report as a NASM-certified trainer and strength-training specialist with Raeya Wellness in Los Angeles. She describes the warm-up as a way to prepare for the planned workout, rather than a one-size-fits-all sequence. Fit&Well says warm-ups should reflect the exercise that follows; the article does not provide a study evaluating this particular six-move routine.
A Warm-Up Built Around Lifting
The routine gives readers a specific sequence to try before a weights session, rather than relying on a few seconds of generic movement. Its exercises cover several patterns used in strength training: stepping and reaching, lunging and rotating, stabilizing the trunk, squatting, hinging at the hips and moving laterally. That makes the report useful as a practical example of how a warm-up can rehearse movements before a workout.
However, the recommendation should not be read as proof that this routine will improve lifting performance or prevent injury. The Fit&Well report attributes general statements about warm-ups to Sherwin, but does not cite research testing her sequence or quantify its effects. Readers can take the routine as a trainer’s approach, not a guarantee or a substitute for choosing movements and loads suited to their own ability.
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From General Movement to Specific Prep
The report contrasts Sherwin’s current approach with the brief jumping jacks and arm swings the writer remembers from school gym class. The writer says they once considered warm-ups a waste of time but changed their view after learning how to warm up more deliberately. That is the article’s personal framing; it is not evidence about how all warm-ups affect training.
Sherwin says warm-ups can help increase blood flow to muscles, improve joint mobility and prepare the body for movement. She also says the right preparation depends on the workout: a session focused on walking may call for different movements from one focused on arms or weight lifting. The six-exercise sequence is presented as her go-to before weights, not as a universal prescription for every activity or person.
“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
Evidence and Individual Fit
The report does not specify how long the full sequence takes, what weights Sherwin uses for the squat-to-press, or how she adjusts the routine for different training goals. It also does not cite a trial or other evidence measuring whether these six exercises change performance or injury risk. The article’s suggestion that readers try the routine and see how they move is advice, not a reported finding.
Readers’ mobility, experience and health needs vary. The source does not give modifications for every movement or address people returning from injury or managing a medical condition. Anyone unsure whether an exercise is appropriate can seek guidance from a qualified fitness or health professional; movements should be adjusted or stopped if they cause pain.
How Readers Can Apply It
Fit&Well invites readers to try the six movements before a weight-training session and observe how they feel and move. The report gives suggested durations and repetition counts, but does not prescribe a progression, a required weekly schedule or a follow-up measure. The next step for someone using the routine is to adapt the movements and resistance to their own session and ability.
No further study or update is identified in the source material. Whether this sequence is more effective than other warm-ups, and whether it suits particular lifts or groups of trainees, remains unanswered by the report.
Key Questions
Who shared the warm-up routine?
Kelsey Sherwin, identified by Fit&Well as a NASM-certified trainer and strength-training specialist at Raeya Wellness in Los Angeles, shared the sequence she uses before lifting.
What exercises are included?
The six movements are marching and reaching, the world’s greatest stretch, plank shoulder taps, squat to press, hip hinges and banded side steps.
Does the report prove the routine prevents injuries?
No. Sherwin says warm-ups can help prepare the body and may reduce injury risk, but the report does not cite research testing this specific six-exercise routine.
Is the sequence intended for every workout?
No. The article says warm-ups should reflect the activity planned. Sherwin presents this sequence as her pre-weight-training routine, not a universal warm-up for all exercise.
Source: fitandwell.com
