Starting with the quick version…

An optimal warm-up for exercise:

Prepares body and mind for peak performance
Reduces injury risk
Enhances overall exercise experience

Main objectives:

Increase body temperature
Improve blood flow
Enhance joint mobility and flexibility
Activate nervous system
Mentally prepare for exercise

We achieve this by:

Tailoring to the activity you’re about to do
Combining low-intensity exercises, dynamic and static stretching, power and agility drills and goal-specific movements
Spending 3-20 minutes depending on how you feel and what you need that day

Here’s an example

Dance for the brilliant 4 mins and 6 seconds that is “Gonna Make You Sweat” whilst considering what an amazing talent Martha Walsh is
Do 10 Thoracic Openers on each side, 5 Thoracic Rainbows on each side, and this Hip Combo

Here’s another example

10 mins on an incline treadmill
Then hit The Classic, which is my Wristy Business + 3/3 leg/hip/spine/shoulder opener

Here’s an incredibly ridiculous but true disclaimer:

If something breaks, it’s not a stretch anymore.

Here’s a longer, more clinical-sounding (but accurate) version of what a warm-up is:

An optimal warm-up for exercise aims to prepare the body and mind for the following physical activity, ensuring peak performance, reducing the risk of injury, and enhancing the overall exercise experience. The main objectives of an optimal warm-up include the following:

Increasing body temperature: A warm-up helps to raise the core body temperature, which enhances muscle elasticity, reduces muscle stiffness, and improves the efficiency of muscle contractions. This results in a lower risk of injury and better overall performance.
Improving blood flow: A good warm-up increases blood flow to the muscles, providing them with more oxygen and nutrients, which is crucial for optimal performance. Improved blood flow also helps remove waste products more efficiently, reducing muscle fatigue and soreness.
Enhancing joint mobility and flexibility: Gradually increasing the range of motion through dynamic stretching and functional movements helps to lubricate the joints and increase flexibility. This allows for better movement patterns, more efficient energy transfer, and reduced injury risk.
Activating the nervous system: A proper warm-up stimulates the nervous system, enhancing neuromuscular coordination and motor control. This leads to more efficient movement patterns, quicker reaction times, and better overall performance.
Mentally preparing for exercise: Warming up also serves as a mental preparation for the upcoming physical activity. It allows individuals to focus on their goals, technique, and mental strategies, which can improve motivation, confidence, and overall performance.

To achieve these objectives, an optimal warm-up should be tailored to the specific exercise or sport, including a mix of low-intensity aerobic exercises, dynamic stretching, and sport-specific movements, and last for approximately 10-20 minutes, depending on the individual and the activity.

Lastly, here’s my simple silly description of my warm-ups and workouts:

My recipe to feel really great in my body is to warm up with something squatty, twisty, rolly, crawly, hangy, and jumpy.

Then I tend to scrap with gravity, resistance, balance, end ranges, and coordination to get stronger.

I finish with a huff of relief, a smile, and a feeling of gratitude for enjoying hard work today that will bring me a better tomorrow.