The document outlines a warmup routine consisting of 5 sections - warm up, specific part, joint mobility, stretching, and running exercises. The warm up section lists 6 running exercises including running with jumps and slaps. The specific part section lists 5 leg lifting exercises. The joint mobility section lists 6 exercises involving shoulders, arms, and fingers. The stretching section provides 4 examples of stretches. Finally, the running exercises section suggests 6 acrobatic exercises like jumping rope and somersaults.