You need to warmup before every workout to prevent injury and activate your muscles. Andrew takes about 10 minutes and does his proper workout in around 50 minutes. This is the optimal time for hormone secretion.
For resistance training: do 5 minutes of low-intensity cardio and pyramid up the weights for 2-3 sets. Examples:
| Exercise | Sets x reps | Notes | |
|---|---|---|---|
| Low intensity cardio | 5-10 min | Increase your heart rate | |
| Leg swings | 2 x 15 | ||
| Cable extensions | 2 x 15 |
For cardio: do 5-10 minutes of low-intensity and some muscle activation exercises.
Example