Warm Up 

A warm up is an essential part of any routine.  It is necessary to activate your muscles and loosen them up before you start exercising otherwise you run the risk of hurting or damaging your muscles.  So when warming up your muscles for any activity go throughout your whole body, starting with your head and moving down to your toes.

Cool Down

Doing these routines after exercise helps to get that little extra muscular tear to help elongate the muscle.  This will help to create a lean and tone physique rather than just a bulky meaty look.  It will also develop functional muscle gain rather than pointless mass.

Thom