We all hear about how important it is to warm up, so many of us just assume that we do a few stretches and shake out the limbs a little bit and then our bodies are ready. Well, no, that's not good enough. What does a good warm up do?

• Elevate the heart rate and prepare the heart to pump blood to the muscles
• Lubricate the joints
• Prepare the muscles, tendons, and ligaments to work
• Warm the body so that it is more responsive to training

So, then how should you warm up? That's what I'm going to show you ;-)

Once you've properly warmed up, then you are ready to attack your workout and reach your fitness goals!
>>>>>>>>>>>>FAST (insert any functional fitness for all levels workout) FORWARD>>>>>>>>>>>>
Great workout! Now, it's time to cool down. But how?

• Allow the heart rate to normalize
• Promote blood flow to and from muscles
• Take advantage of a warm body to increase flexibility

So, then how should you cool down? That's what I'm going to show you ;-)