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I got a little excited at the gym yesterday doing barbell squats and now my legs are really sore. Not just fatigue -- sharp pain in my quads. I've done it before and I know it will take a few days to get over enough to run or cycle again.

I don't want to spend the next few days without any exercise -- I'd like to do some upper body resistance stuff, but I don't want to do it without doing some cardio for warm up.

How can I warm up without using my legs?

6

It's perfectly common to warm up your upper body by simply doing upper body work.

If you're doing bench press, for instance, let your warmup consist of 5-6 lightweight, high-repetition sets of bench press, before you jump into your working sets.

In between these sets, I recommend some light, dynamic stretches, just to keep the blood flowing even while resting, and also to get the joints ready.

The same applies for any compound exercise.

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Also, if your gym has a heavy rope station, use that. I always find myself winded after just 30 seconds or so of vigorously using them.

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