3D Warm Up

10-Minute Routine To Get Your Body Ready & Prevent Injury


Do you stretch your quad by bending your knee and bringing your foot to your butt or stretch you hamstrings by bending at the hips and touching your toes?

Do you walk on treadmill before your workout?

Well, that's old school and you could do BETTER.

Active, dynamic stretches that take your body through all planes of motion, which increases the circulation to loosen up your body before a workout and to prevent stiffness and expedite recovery post-workout. Dynamic stretches are also more functional because they mimic the natural way we move when walking and running.

Functional, three-dimensional stretches are one of the most effective ways to improve flexibility and joint mobility.

"I've been following the warm up routine for my runs and weight training. I no longer have knee pain halfway through my run and I run faster than I ever did before. Warm-ing up correctly is really important."

- Jacqueline Wong, Accountant,

"The running warm up is the best, I can now complete 10k in 50 minutes! All warm up routine in this course covers all 3 axis of human body. I follow all the 3D Full Body warm up before my strength training. I highly recommend this course to anyone who want to warm up effectively and efficiently."

- M Hafiz, Fuel Technology Manager, Petronas


  • Upper Body Warm Up Routines
  • Lower Body Warm Up Routines
  • Full Body 3D Warm Up Routines
  • Warm Up Routine For Runners
  • Real Time Achievers' Warm Up Experiences
  • Movement Tutorials


What should I avoid during the warm-up?

Our goal in a warm up is to prepare the body and muscles for activity ahead. If done prior to activity, static stretching may actually inhibit the muscle’s ability to fire, which can overall decrease performance and increase chance of injury .

The best time to use static stretching is post-workout. Using static stretches as part of your cool down will help relieve any muscle tension caused by exercise and provide better blood flow to aid in recovery.

"There is so much value in this course. The warm up routine are really effective and helps me perform better for my training sessions. "

- Raja Abid, Scholar, Abedeen Academy

"I always thought running on treadmill is a good warm up. Now that I've done these routines, I feel so much stronger when I lift weights and faster when I do my 5k runs."

- Andrew Ong, Corporate Sales Executives, Visionary Solutions

Frequently Asked Questions

When does the course start and finish?
The course starts now and never ends! You can watch any warm up videos and follow the routine anytime.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
What do I do if I need help?
If you need help with something related to the course, the fastest way is to post your question in our exclusive Facebook Community. Or you may email us at [email protected]
Can I pay with PayPal?
Yes. On the checkout page under the "Billing Information" section, switch from the Credit Card tab to the PayPal tab. Choose your country and click "Enroll in Course" to be directed to the PayPal checkout. PayPal is not available for installment plans.

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