Whether I am doing a Bodyrock workout, one of my own, or any other for that matter, I ALWAYS warm up first. With all the jumps and plyo movement involved in all these workouts, you want to warm up your body so as to not pull a muscle and be able to flow into the next move smoothly. This is an example of a 3 minute warm up that I often complete myself. It is split by 30 second intervals. On days where my workout may be a little longer and/or more challenging, I will repeat it one more time. After the warm up, I will then lightly stretch before starting my workout. Go at your own pace and modify where needed! This is a very simple warm up that can be done anywhere!