warmups too workouts

a chronologically older athlete just needs to warm up. this gets his system up and moving and prepared for what is to come. a younger athlete (kid) has a system always primed and good to go so he can get away without proper warm ups.
warming up before training heats the body up, gets the lungs ready to transport oxygen effeciently, and loosens up the muscles and joints so the can move fluidly.
here's a good warm up
pushups
jumpropes
bear crawls
squats
grasshoppers
cassok/mantis
each exercise is done for one minute
this beats the crap out of 15 minutes of pretend work on the exercycle where 97% of people are either reading a gossip rag or gossiping amoungst themselves. thats not much of a warm up really

BUT

this is such a good opening sequence why stop here.
this warmup can easily shift into a conditioning session
6 exercise done for one minute = 6 minutes.
do this balls out for 6 minutes and thats a great metabolic start to the day.
(balls out is an old engenering term)
pace yourself for a bit and do this for 2 rounds (circuits) and thats 12 minutes.
a short, effective session
1 more round and thats 18 minutes. your well into a training program.
just.one.more.round. and youve been going non stop for 24 minutes. if you can do this for 24 min. thats a good training/conditioning session. if you can manage this for another round then the first 4 rounds you didn't really push yourself.

do these 6 exercises,in circuit fashion, without a break between circuits and slowly begin to pick up your pace as you train the circuit (over time/sessions) and you will quickly begin getting into shape. you'll get stronger and your heart and lungs will get healthier and more efficient. you'll find that your flexability improves as well.