This dynamic routine can be used as a general, full body warm-up prior to any strength training session. It can also double as a 30-minute bodyweight workout. There are eight bodyweight movements that are book-ended by 3-minutes of jumping rope. If you can't jump rope, choose another aerobic activity for 3-5 minutes to start and end this routine. Your performance will be enhanced when you dynamically warm-up your body rather than go in "cold" to any strength training session. Each warm-up movement in the routine needs to be performed for 30-seconds. The bouts of cardio are for 3-minutes each. Stay Strong Together, MICHAEL WOOD, CSCS Jefit