WARM UP and STRETCH: Make sure you warm up to the point of breaking a sweat. Stretching cold muscles is not recommended.
Walking lunges: 2 sets, 15 strides each (see below). If you are sore from the walking lunges on Monday take the day off and just stretch.
Push-ups: 2 sets (Do 2 less than the maximum you can do.)
Walking lunges: Take long steps and lunge down to 90 degrees at the knee joint with each step. Keep you upper body tall and move your arms as you would in a normal running stride (opposite arm/leg extended).