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BoostcampPNG

5 Minute Warm UP

by Travis M.
1 athletes joined

Program Description

A focused 5-minute ritual designed to awaken your joints, prime your core, and activate every major muscle group before battle. This warm-up uses hangs, kettlebell halos, around-the-worlds, deep squat holds, and band openers to build shoulder mobility, hip stability, and full-body readiness. It’s fast, efficient, and engineered to prepare you for the heavy lifting and heroic effort ahead.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Nov 16, 2025 06:20
  • Last Edited
    Nov 16, 2025 06:28
Muscle Engagement
Front
Back
MuscleSet
Forearms
36.4%
Middle Delts
27.3%
Front Delts
18.2%
Upper Back
18.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
0.1-30 mins
-
2
Kettlebell Halo
1
2 mins
-
3
Kettlebell All Around The World
1
2 mins
-
4
Squat Deep Hold
1
1 mins
-
5
Shoulder Openers With Band
1
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Dead Hang
1 Set
0.1-30 mins
-
2
Kettlebell Halo
1 Set
2 mins
-
3
Kettlebell All Around The World
1 Set
2 mins
-
4
Squat Deep Hold
1 Set
1 mins
-
5
Shoulder Openers With Band
1 Set
20 Reps
-
Day 2
1
Dead Hang
1 Set
0.1-30 mins
-
2
Kettlebell Halo
1 Set
2 mins
-
3
Kettlebell All Around The World
1 Set
2 mins
-
4
Squat Deep Hold
1 Set
1 mins
-
5
Shoulder Openers With Band
1 Set
20 Reps
-
Day 3
1
Dead Hang
1 Set
0.1-30 mins
-
2
Kettlebell Halo
1 Set
2 mins
-
3
Kettlebell All Around The World
1 Set
2 mins
-
4
Squat Deep Hold
1 Set
1 mins
-
5
Shoulder Openers With Band
1 Set
20 Reps
-
Day 4
1
Dead Hang
1 Set
0.1-30 mins
-
2
Kettlebell Halo
1 Set
2 mins
-
3
Kettlebell All Around The World
1 Set
2 mins
-
4
Squat Deep Hold
1 Set
1 mins
-
5
Shoulder Openers With Band
1 Set
20 Reps
-
Day 5
1
Dead Hang
1 Set
0.1-30 mins
-
2
Kettlebell Halo
1 Set
2 mins
-
3
Kettlebell All Around The World
1 Set
2 mins
-
4
Squat Deep Hold
1 Set
1 mins
-
5
Shoulder Openers With Band
1 Set
20 Reps
-