Warm up on the treadmill for 5 minutes then increase your speed and run hard for 3 minutes. Drop your speed and increase the incline to 10% and run for 2 minutes.
Hold one dumbbell up in your RIGHT hand, so it's overhead with a straight arm. Lunge forward and back with the RIGHT leg. Repeat 10X on each side for 4 sets.
Run fast for 3 minutes, decrease your speed and increase your incline to 8% and run for 2 minutes.
On the
cable machine. Adjust a single-grip pulley about waist height. Step back and lunge forward with your LEFT foot and hold the lunge. Make sure the lunge is deep and static so don't move. Grab the handle with the RIGHT hand and pull it back in a row to your waist. The weight should be heavy enough that you feel off-balance. Repeat 12X on each side for 4 sets. The illustration on the left shows a one arm cable row and the height that I want but her feet are not in the position I want. If she puts her left foot forward and right leg and bends both knees she will be in a static lunge position.Run fast for 3 minutes, slow down, increase incline to 6% and run for 2 minutes.
Perform decline push ups (feet on a bench or a couple of stacked plates, depends on how easily you do push ups). 4 sets of 20 reps.
Jog easily on the treadmill for 5 minutes.
And yes, stretch. Again I know it is highly unlikely that you will stretch on your own but please, stretch at least your low back, hamstrings and chest (see illustrations below).
Hamstring Stretch
Chest Stretch on
the left, low back stretches on the right.