I admit I don’t always warm up before a workout and I also don’t always cool down right after. The reason for this is usually because of time. There is some controversy over the actual need to warm up, but from my personal experience I always perform better after doing so and experience less fatigue when I properly cool down. As far as training our clients, we never skip a warmup. In addition to getting their blood flowing and joints warmed up, I find it helps people get into the proper mind set for the work ahead. The same goes for the cool down.
Below you will find 2 videos. Our warm up and our cool down. It’s quick, it’s effective, and it just feels good.