Hip & Quad Stretch: 29–30 minutes
Start on your knees with your upper body straight. Step your left leg out in front of you a few feet with your hands resting mid-thigh. Push your hips forward and lean back slightly. Hold for 20 seconds, then switch legs and repeat on the other side.
Walk: 5–9 minutes
Pick up the pace a bit and walk at a moderate speed.
Walking Lunges: 9–10 minutes
Step your left leg out in front of you about 2 to 3 feet, bending your knee (but don’t let it extend past your toes). Bend your back leg slightly as well, keeping your hands on your hips, going as low as you can, keeping your back straight. Step forward with right foot and repeat. Keep alternating sides as you move forward.