I ride about 2.5 miles to the gym, mostly hills and my heart gets beating a bit faster but no where near capacity of a workout. That seems like a warm up to me. Then on the way home after I sweat and grunt and get my heart pumping I take a different way home that at first has a small gradual incline, but is flat the rest of the ride. Basically, a nice easy ride home that could totally be considered my cool down.
Even a 10 minute yoga type stretching exercise in the morning before your workout, or just to get your day going is a great warm up/wake up. Rodney Yee does some great yoga videos, and there are some on youtube for free, which is even better. This is a great beginners workout with Rodney Yee, unfortunately there are commercials, but for a free taste, it does the trick!
Today in yoga I had a yoga breakthrough and did something I NEVER thought I could ever do, sure I only held the pose for about 3 seconds at a time, but the fact that I did it made my day!
Since clearly I didnt have a photo of myself doing "crow pose", this photos of elephants doing it works perfectly to illustrate what I mean without using some random persons photo.