 We're a big believer in firing up the glutes before any workout, before you start any workout. People tend to have really lazy glute muscles, lie flat on the floor, relax the top half of your body, bend your knees to 90 degrees and kick your heels, not your toes, your heels, up towards the sky as high as you can. Best way to warm up is doing a walkout. Hands down to the floor and we're going to walk our hands into a press-up position and then back to standing. So we're going to go down, walk out, plank, push-up position, walk back in, stand tall. And if you do 10 reps of these, this will get your blood pumping around your body and get you really warm and ready for exercise. So really simple and easy move for cooling down and stretching is a simple hamstring stretch but it's easier and nicer than that because you're sat on the floor, it's a forward fold. So you want to come to a seated position, make sure you're sat really tall on your sit bones, drive your knees down towards the floor, make sure your toes are facing up towards the ceiling, rise up nice and tall and then kind of reach forward towards your toes. Now don't make the mistake of reaching for your toes and collapsing into your back. You want to keep your chest forward and your shoulders open so maybe grab the back to your calves if that helps and just pull yourself down towards your legs the whole time making sure your knees are driving down towards the mat and your toes are facing up towards the sky. My best stretch would be a glute stretch. If your feet in front of you, get one leg, wrap it over the other, wrap your arms round and just squeeze towards your chest, stretching all down here. Hold this for 10 seconds, put it down, next one, over the other leg and just squeeze. And as you're squeezing, bring it to your chest, exhale.