what are your warm up exercises?

[ChoYongGi]

i was wondenig what are some of your warm up exercises before doing exercises like jump roping or sprinting (vigorous activities) ???

[swanso5]

here's lower body day:

tennis ball - foot, glutes, tfl, piriformis
foam roll - itb, quads, adductors
tennis ball - calves, soleus, peroneals

mobilisations - calf, ankle, hamstrings, adductors, quads, hip flexors

glute activation - supine bridge, mini band side steps, bird dog, standing single leg band hip extension, hip corrections, pelvic tilts, clams (some of these not all)

hip mobility - fire hydrants forwards/backwards, rockbacks, prying, deep wideouts (some of these)

dynamic flexibility - knee hugs, tin man, single leg stiff legged deadlift walk, walking lunge w/ twist, wide mountain climbers, reverse lunge w/ twist

this are just some of what i do for lower body

[HoustonTexan]

I stretch quads, hams, inside part of legs, and calves, then I walk for about five minutes.

But make sure you do your cool downs as well. They are not only just as important as warm ups but possibly more important.

[lewis69]

i tend to do about 5 to 10 minutes warm up before i train with weights however most training sessions i also try finishing with some harder cardio just to finish things off i have a list of favorite training programmes on blog
http://wanttobeatthefat.blogspot.com