Warm-up and Mobility Complex

One of my major goals in my exercise routines is...TO NOT GET INJURED!! As a result my major focus is to fully warm-up and keep flexible. It may be a bit of overkill and I have switched the order between the bodyweight style warm-up and the joint mobility, dynamic stretching portion a couple of times. If I am on the road and in a hotel with a crappy gym I might just do this as a quick hotel room workout as well. The warm-up usually gets my heart rate up and a decent sweat going as well so I can keep my workout almost like circuit training and glean some cardio benefits as well.

The other great thing I find about having this routine is that when I don't feel like going to the gym if I can just get in the door I have this set routine to follow at the start. At the end of doing this I have got any stiffness or lameness worked out, if I was feeling short on energy that feeling is usually gone and I am ready for action. This is definitely a pick me up.

Warm-up:

10 Stick ups
20 Sumo stance prisoner Squats
20 Jumping Jacks
20 Seal jumping jacks (hands clapping in front)
10 Front Lunges
10 each way Kettlebell Halos (these are hard to do without kettlebells but a 25 or 35 pound plate works. Dumbbells do not!)
10 Push presses (usually use unloaded Olympic bar or 25# dumbbells)
10 Straight Legged Deadlifts (unloaded Olympic bar or 25# dumbbells)
10 Bent Over Rows (unloaded Olympic bar or 25# dumbbells)
10 Feet-together Squats (basically like sitting on your heels)
5 each leg Side Lunges
10 each side calf stretches
5 dive-bomber push ups
5 Hindu push ups
5 each side Spider man mountain climbers

Joint Mobility/Movement Complex (I should just video this sometime and post a link...):

5 each side ear to shoulder
5 each side neck twists
10 each direction shoulder rolls
10 front flye-style arm swings
10 front lateral arm swings
10 side lateral arm swings
5 rotator cuff movement
5 each direction per arm arm circles
10 trunk twists with head following
10 trunk twists looking forward
5 each side arms overhead side bends
10 arms overhead slight backbend to toe touch
10 each leg butt kicks
5 each direction round the world rotations (legs double shoulder width apart)
5 each direction hip/lower back rotations
5 each direction leg circles
8 leg swings to front each leg
5 each direction knee rotations
5 each direction ankle rotations
5 each side hip flexor stretches

Phew. Now I should be sweating and am ready to workout!!