Whether you're setting out for a run or getting ready for a strength-training circuit, you can benefit from a dynamic (active) warmup, which raises your heart rate slightly while preparing your body for your workout. A dynamic warmup is really good for everybody as they make the transition from whatever they were doing before their workout to their workout. Another term for it is 'movement preparation. It gets your body ready from, say, sitting in your car to moving vigorously on the beach. Dynamic moves also help your body release synovial fluid, a viscous liquid that is "like WD40 for your joints.

This warmup should take you about five to seven minutes to complete, and it's worth taking the time. It just feels good! Learn the moves below.