Before you begin: Wake up too early, consume two cups of coffee; throw on some sweats and a hat that covers your ears; and this is crucial: select ideal i-pod playlist.
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| 1. Begin with slow warm up |
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| 2. Pick up pace, change direction |
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| 3. Increase water intake |
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| 4. ... and your heart rate |
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| 5. Stretch |
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| 6. Illuminate from within |
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| 7. Bend downward |
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| 8. Move forward with intensity |
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9. Don't bother the other athletes
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10. Remember good posture
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11. Breathe in
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12. Breathe out
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| 13. Listen to your inner voice |
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14. Cool down with a little slow spinning
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15. Lower your heart rate |
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