Basic Warm up

#	Exercise	Plan
1	Head turns to the right and left	1 set10 reps eachRest 5s
2	Wrist Rotations	1 set20 reps each
3	Elbow Rotations	1 set20 reps each
4	Shoulder Rotations	1 set20 reps each
5	Pelvic Rotations	1 set20 reps each
6	Hip Rotations (one leg open and close)	1 set40 reps each
7	Ankle Rotations	1 set40 reps each

#

Exercise

Plan

1

Head turns to the right and left

1 set10 reps eachRest 5s

2

Wrist Rotations

1 set20 reps each

3

Elbow Rotations

1 set20 reps each

4

Shoulder Rotations

1 set20 reps each

5

Pelvic Rotations

1 set20 reps each

6

Hip Rotations (one leg open and close)

1 set40 reps each

7

Ankle Rotations

1 set40 reps each

This basic warm-up routine is designed to gently activate your joints, increase blood flow, and prepare your body for movement. It includes controlled head, wrist, and elbow rotations to reduce stiffness, improve mobility, and prevent injury. Ideal for beginners or as a start to any climbing or fitness session. - No equipment needed - Full-body joint activation in under 5 minutes - Focus on smooth, controlled motion