Hi Joysie! Sorry just saw this post.
My warmup is usual about 5 mins of movement: marching in place, side steps, squats, jumping jacks, high knees, butt kicks. I do each 30 seconds and do the whole sequence 2 times.
After the workout, I do some marching in place till My heart rate is down. Then I do toe touches, cross legged toe touches, runners stretch, arm across the chest, Really I focus on stretching what I feel is super tired from the workout.
Hope this helps!