How to Warm-Up

Let’s say that you want to burn fat with short workouts.

How should you warm-up?
How should you cool-down?

Let’s take a look at that today, using Coach Bally the Dog as an example.

Every morning, just after sunrise, he and I head out into the backyard on the farm. There’s a big cornfield back there, and it’s about 100 yards down to a little river where Bally likes to swim and sniff out varmints.

Bally creekBally strech
Sniffin’…and stretchin’ out on the farm

He does a few quick movements before he sprints to the river. And when he comes back, he does a few longer stretches.

That’s the way we should operate, too.

There’s no need to spend 10 minutes on an elliptical machine to ‘warm-up’. That doesn’t prepare you properly for short, burst exercises like my 4-minute workouts.

So, here’s exactly what you’ll do to warm-up and cool-down.

Do one round of easy bodyweight exercises at a slow pace to prepare your muscles and joints for the harder exercises ahead.

For example, if this is your 4-minute workout…

The 4-Minute Coach Bally Bodyweight Cardio Session

1A) Squats – 30 seconds
1B) Mountain Climbers – 30 seconds
1C) Close-Grip Pushups – 30 seconds
1D) Total Body Extensions – 30 seconds
(Repeat the circuit twice with no rest to get in 4 minutes)

…then do a warm-up round of those exercises at a slower pace. If you need to, do the pushups from a kneeling position. You can also hold a plank instead of doing the mountain climbers. And you can do jumping jacks instead of total body extensions.

Just choose an easy round of exercises to warm-up your entire body before going into the harder circuit.

Now, once you’ve done that, you can go into cool-down stretches.

Here are 9 simple stretches to use (free video and report)

You’ll love what my friend, and Certified TT Trainer, Missi Holt shows you in this free video and stretching report.

It will leave you loose and limber for the day ahead, and you’ll quickly and easily get rid of aches and pains.

Missi is the best. Get her free gift to you here.

But Missi isn’t all rainbows and puppy dogs, though. She’s also a heck of a trainer, and knows how to punish me even harder than I punish myself. Look at how evil she is!

Screen shot 2016 04 17 at 9.11.02 am
Now I know how YOU feel! 🙂

But first, we need to fix your aches and pains… and then Missi is happy to give you more fat burning workouts.

Get the free Missi Super Stretches video and report here


Oh, and ol’ whats-his-name had a few final words for you.


From Bally…

Woof, woof!

I just turned 10 in human years – or 70 in dog years – qualifying me for the senior’s discount at Denny’s. But that doesn’t mean I’ve slowed down.

Thanks to a good diet, short burst exercises, and my super stretches, I’m still running around like a puppy dog.

Sure I sleep a little more, but when you’re a dog, that’s what you do!

So no matter what your age, I’m proof you can be pain free.

And I want you to be pain-free too, even if you have tight hips, an achy back, or sore knees. These little stretches are the proven solution.

Get the EXACT stretches you need to fix your hip, knee, & back pain

To a pain free and doggy filled life,

Bally The Dog, CD
Certified Dog

PS – Woof, woof, don’t forget this bit of Dog Wisdom…

Roll around. Run fast. Give lots of kisses. Have a nap. Bark at the Moon. Chase cats. And never stop wagging your tail. That’s how you live a full life!


Barky bark.