This warm up should take at least 7 minutes. Focus on core engagement first before you move! Everything should be done very slow with control.

(~7 Min)

5 Single Dumbbell Curl & Press (Squeeze the DB!)
3 Clockwise/3 CCW Halos
5 Seated Single DB Press (Squeeze the DB!)
10 Hand Release Seated Twists
10 Tricep Extensions
5 Left / 5 Right Single Arm Floor Press
3 x Hold for 10 seconds per side Scorpion Stretch
5 Standing Roll Up (Squeeze the DB!)