Madness Monday


  • 5 minute light jog
  • Dynamic Stretching
  • 8 reps each: Knee up& grab, Heel up& grab, Forward lunge with a twist, Reverse lunge with a twist, Kick ups, T walks, Leg Swings
  • 20 reps each: High Knees, Butt Kicks


  • Go for a run for a certain amount of time which is divisible by 5 (example: 20 mins, 40 mins)
  • After every five minute interval complete:
  • 12 Squats
  • 8 Crunches
  • 4 Push-ups

Cool Down:

  • 5 minute walk
  • Stretch : Quadriceps, Hamstrings, Abs, IT Bands, Calves, Ankle rolls


Throughout the run, concentrate on form even if you are getting tired. Never sacrifice proper technique on any movements you complete. Make sure you start your next five minute interval run AFTER you complete each exercise. Do not start the watch until you begin running again, so your workout total time only includes your running time. Have a great workout!!


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