Don't waste time when you warmup for your workout! Your warmup should get you ready to workout hard! Warmup is not a time to play around or talk with your friends!
A good dynamic warmup is a MUST before your workout. A dynamic warmup will prepare your body best for a tough workout. Do static stretches after your workout (when muscles are warm) to increase your range of motion.
During your dynamic warmup:
1. Make sure your "power center" is flexible. Your "power center" consists of the glutes, hips, quadriceps and hamstrings. This area of your body is prone to some hard-to-recover-from injuries!
2. Your hip flexors need to flexible. Tight hip flexors cause many problems, including problems with your glutes and hamstrings.
3. When you warmup, practice relaxing your face, shoulders, arms and torso. You want your body to work like a "well oiled machine."
Some good dynamic warmup exercises are lunges, jumping jacks, jump rope, jogging and step ups.