warmup... I just do 25-50 jumping jacks, or run around the house chasing my puppy. It wakes my body up,and gets blood flowing after sitting all day. I would say any sort brisk cardio would work. dont doo too much, i would say no morethan 5 min.
Ten I start with bar for my first erxerxise, and warm up. I also enjoy extreme stretching. sometimes it can be killer if you hit your muscle too hard.