The following series of exercises is one of the basic warm-up complexes I effectively use with my athlete's before they begin a workout. I was first exposed to this type of pre-workout warm-up by a friend of mine and awesome strength coach Chad Ikei.
The circuit is done using just a basic 45lb Olympic bar. Perform each exercise one right after the other in a continuous circuit until all the exercises are completed. Each exercise is done for 7 reps. There is no real reason for specifically 7 reps aside from the fact that is my favorite number! If you prefer to do more go for it. It is only important that you do enough reps of each exercise to get blood flowing to each muscle group, prepare your nervous system for different exercises of the day and warm your body up! You may also repeat the circuit 2-3x if desired.
The Circuit:
1: Shrugs
2: Romanian Deadlift
3: Power clean
4: Military press
5: Back Squat
6: Alternate Lunge (7 reps each leg)
7: Good Mornings
8: Bent over Barbell Row
That's it! A quick and effective way to begin a workout. You can vary the exercises as you wish. The important thing is to involve compound movements to involve all the major muscle groups.
For other great ideas for warm-ups and workouts I recommend "Complex Conditioning" by Istvan Javorek.
The following video is a demonstration of the above workout:
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