Warm ups are super important – to get your body and mind ready for exercise, to prepare your muscles and get them primed for action, and to prevent injuries. We’ve all done it where we go to the gym and steam straight ahead without warming up, but it’s a bad idea – it puts you at risk and will hinder your performance.

I think a lot of the time the problem is that we’ve often only done boring warm ups before – think 5-10 minutes on the treadmill or cross trainer or working through some stretches that you did in school PE!

Instead, here are our videos to guide you through some ideas which are more exciting and much more effective:

Warm up

‘Cooling down’ too is very important. Ending your workout by releasing any of the muscle tension you’ve created (which is a good thing), stretching out the muscles and getting your body back to its resting state. Allow at least 5-10 mins at the end of each session for this.

Cool down – stretches and foam rolling

You can’t really do too much foam rolling or stretching. If you have an achy area or a bit that feels tight or like it needs more work, then dedicate some daily time to foam rolling it. Listen to your body and take it steady. It does get easier, we promise, but it takes time and commitment to see the results.

To get hold of the foam rollers in this video, go back to the ‘Kit List’ tab on the main menu.