Ensure you stretch the parts of your body that you are going to work out and afterwards what you have worked out.
Hold each stretch for 15 seconds prior to your workout and 30 seconds after you finished your workout.

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Always warm up prior to your workout, by walking, jogging or skip rope for a minimum of 5 minutes, get your heart rate up, quick stretch, then start your workout, remember to cool down, stretch after your workout.

Workout 2 consists of all the exercises in Workout 1 but with add ons to those exercises.
Ensure you have your posture correct before you move onto Workout 2.

Remember to warm up, stretch for a few minutes holding each stretch for 15 seconds and after your workout hold each stretch for 30 seconds.