Warming up before an ice bath helps increase your core temperature, improves blood circulation, and prepares your muscles and joints for cold exposure. It also reduces the risk of injury and makes the experience safer and more beneficial. Take this time to prepare your body. --- Let’s begin with gentle marching in place. Stand tall, lift your knees one at a time to about hip height, and swing your arms naturally. Focus on steady breathing and keep your core engaged. This activates your leg muscles and starts to raise your body temperature. [Pause 30s] Keep marching — relax your shoulders and keep your steps light and rhythmic. [Pause 10s] --- Continue marching, but now add arm circles. As you march, extend your arms out to your sides and make slow, controlled circles forward. Make sure your movements are wide but gentle, mobilizing your shoulders and increasing blood flow to your upper body. [Pause 30s] Keep moving — feel your shoulders loosening up and your heart rate gently rising. [Pause 10s] --- Now, transition to dynamic squats. Stand with your feet shoulder-width apart. Lower into a squat by pushing your hips back and bending your knees, keeping your chest up. As you rise, squeeze your glutes and drive through your heels. Move at a moderate, controlled pace to generate warmth in your legs and hips. [Pause 30s] Keep your back straight, knees tracking over your toes, and breathe deeply as you move. [Pause 10s] --- Next, perform standing torso twists. Stand with your feet hip-width apart, arms bent at your sides. Gently rotate your upper body from left to right, allowing your hips to follow slightly. Keep your core engaged and move smoothly. This mobilizes your spine and warms your core muscles. [Pause 30s] Keep twisting gently from side to side, feeling your core and back muscles wake up. [Pause 10s] --- Now, do alternating reverse lunges. Step one foot back and lower your knee toward the ground, keeping your front knee above your ankle. Push through your front heel to return to standing, then switch sides. This activates your legs and glutes, and improves balance. [Pause 30s] Keep your chest up, move with control, and alternate legs with each repetition. [Pause 10s] --- Take a moment to notice how your body feels — you should feel warmer, more alert, and ready for the cold exposure. [Pause 8s] Here are some tips before you enter the ice bath. Always listen to your body and never force yourself to stay in longer than feels safe. Focus on slow, steady breathing as you enter the cold water — this helps control your body’s stress response. If you feel dizzy, numb, or experience pain, exit the ice bath immediately. Warming up beforehand, as you just did, helps protect your muscles and joints and makes the experience both safer and more beneficial. Remember, a proper warm-up not only prepares your body for the cold but also enhances the positive effects of ice bathing. Come back to this routine before every session to stay safe and get the most out of your ice bath. ---