The first important number 1 rule is: DO NOT overdo your first few sessions. A lot of people that randomly start excercising fall in to this trap, especially when they are not being coached by a personal trainer. They get overly excited about the prospect of getting fit and lose patience and try to get immediate results in the first week or two that would usually take months or even years to achieve.
They start by going all out from the start doing as much as they possibly can. The next day, their joints and muscles are very sore. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out in small sessions and then slowly increase the amount of time you put in to each session.
Here is a warm-up routine to do 1 set of before every workout, but doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner.
Lean over on your left foot while your right leg is stretched out to your right side.
Slowly, raise yourself with your left leg to a standing position.
As you stand, spread your feet wide apart.
Repeat this for 10 reps.
Perform steps 1 to 4 again; except this time, alternate the legs’ position (left becomes right, and vice-versa).
Stand up straight, chest out, with your buttocks pointing outwards and your stomach in. Put your hands straight out in front of you. Relax.
Do squats by bending your legs to lower your body. Bend your legs until your thighs are parallel to the ground and you are in a squatting position. Keep your body straight as you perform each squat.
Then raise yourself as you straighten your legs back to a standing position.
Do between 8-10 squats. Inhale deep breaths as you go down. Exhale as you stand up.
Stand with your feet about 3 feet apart. Relax.
Place your hands behind your head with your elbows out to the sides.
Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.
Do the same to your left side.
Stretch out your arms to your sides so they are level with your shoulders.
Simultaneously rotate both arms to the front. Perform this twenty times.
Do slow push-ups from 10-15 repetitions.
Jog on the spot for 3 minutes.
Then jog on the spot a little faster for 2 minutes.
Then jog on the spot at a normal pace for another 3 minutes.
You’ve finished your warm up well done!! That will do it. The warm up above will get your body ready to perform any excercises helping to prevent injury. You are ready start doing any regular weight training or cardio workout. Try doing 1 set of these exercises to properly warm up before you begin your workout.