The Warm Up Phase

Many articles, PT's..and many others, say about specific warm up before an exercise, i say the word "specific" because many do it differently.
As you may know i am that person who tries it all, the warm up use to consist of stretches before a workout, others say jog on the spot and pick up pace, and even mobility.
In all honesty the only time i do stretches is between sets (and after a workout ofcouse). I.E finished a set of a overhead press, i will do a slight stretch whilst resting.

I find it differs on what you are doing as a workout itself, im not going to warm up my legs if im doing upper body work (that's an example by the way).
I will take you through a little of what i do as a warm up before a workout. "remembering what in said about doing different workout tho, as this may not apply to your workout".

I have done many types of warm ups in the past and this example works the best for me.

1. 2 minutes slight jog, just to get the blood pumping around the body warming the muscles up.
    Picking up the pace, then i use a step, so coming on and off the step at a pretty decent pace for a further 2
    minutes.

2. Then i will do something like jumping jacks, or shallow squat jump reach for around 1 minute, this should
     really get the blood pumping.

3. Some mobility to warm up the joints,this is some i use, a video from a called Ramon David, brilliant guy (containing spine rotations, forward lunges, the tea cup as i like to call it ;) and so on) https://www.youtube.com/watch?v=PCLX239QIxk i combine these with others depending on my workout.

4. With a lightish kettlebell, around the body pass, or around the world whatever you like to call it. first going
    clockwise around the body passing from hand to hand for 12 to 15 reps. then same anticlockwise.
    then strait to halos, holding the bell by the horns, keeping the bell close to you circling around the head,
    clockwise then anti clockwise for 10 to 12 reps each way.

There are many others i do use, another one i use occasionally which is for the shoulders, taking hold of a small pole No More than 40 inches (or even a skipping rope) starting from the front so that the pole is resting against your hip, palms facing behind you, lock out your arms, raising your arms over your head coming down touching your buttox with the pole, remembering to keep the arms locked out, then come back over to the hips, repeating for around 12 reps. some people may find that move a bit difficult, not getting passed the head without bending the elbows, for this start off with a skipping rope, fold it in half, it still should be longer than a pole(lets just say around 53 inches), within time you will progress.

There we go, my warm up phase ;)