How to warm up and warm down

Warm up

Slowly rise up the temperature of the body with any of the following (or combining them)

  • Running
  • Jumping
  • Sprinting short distances then walking
  • Joint/limb warm up
  • Strength exercises - small number, its preparation and not training!
  • push up
  • crunches
  • planks
  • Dynamic stretching

Warm- down

  • Limb/joint warm down
  • Strength exercises - small number, you can have higher intensity at this point
  • push up
  • crunches
  • planks
  • Static strechting
  • other.