Step 1
Rotate your wrists 10 – as large as possible. Afterwards do the same with your shoulders, your hips and your ankles.
Step 2
Run for 1 minute with your knees high.
Step 3
Lie down and immediately stand up again, Repeat for 1 minute.
Step 4
Get on all fours and start crawling, again for 1 minute.
Step 5
Start rolling – in a manner of your choice, again for 1 minute.
Step 6
Jump for 1 minute.
There you go! You’re all set! Let’s go MAD.