Begin with 15 reps, and you can gradually increase this. And always try to rest a few rounds in between.

The warm-up shouldn’t hurt as much, especially if you do them each day for 15 or 30 minutes. Keep your cool, keep it simple, and keep it light. Do some basic stretches: Do some simple upper and lower body stretches as warm up exercises. The basic stretches will help you loosen you up, and also ensure that you maintain proper range of motion.

Stretch your back: Do some basic stretches for your back as a warm up. You can do any of these stretches. You can also do some of these on your own. Forward bend with the legs straight, hands on top of the head and palms up. Lunge with the legs straight out, hands on top of the head and palms facing forward. Squat as straight as you can for as long as you can. Side bends with the legs straight and hands on top of the head and palms facing away from each other.

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Go outside and do some push-ups, or do a couple of jumps with a weighted rope, and let the fresh air do its thing. If you want to go further, if you want to really stretch out your muscles and improve your flexibility, you may want to try some of the Pilates or Yoga videos. Do some light stretches for your wrists and ankles followed by stretching your legs by trying to get into a split. Now you are ready to start your proper workout!