Jog or jump rope for 5-10 minutes
Dynamic warm up
Run 1 mile
* Every minute do 5 push ups - chest touches ground at the bottom, arms are straight at the top.
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25 Straight legged Sit ups - legs are straight, touch your toes at the top; work on stretching out your hamstrings. Touch your hands above your head at the bottom.
25 Leg Raises - sit on your hands; raise legs to 90 degrees and lower 6 inches off the ground
Stretch between rounds of abs - shoulders, hip flexors, quads, groins, hamstrings, calves
Also, check out this mobility video. Its got some great ideas about stretching your hip capsules, lower back, and hamstrings.
* Let me know how awesome you feel after doing these stretches!