Personally, I like to start off all of my work-out's with really bad form. Every rep is done with a huge, over dramatic swinging motion (occaissionally, I even take a running start to a dumbell curl). It may not be great form, but I do lat pull downs, I often swing a leg over the bar, if I can't get it down with me arms. That or I use my entire bodyweight, but hanging from the bar.

I like to warm down by doing a set of 5 girl push-ups, and 5 knee bent leg lifts. Then I have someone else run on the treadmill for my cardio work out.

Kidding!