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Cardio 10 (You choose between Run or Bike workout)
Movements: Run/Walk or Bike/Stationary Bike
WARM UP (Treadmill/Outdoor Jog or Bike/Stationary Bike)
-Treadmill/Outdoor Jog:  10 minute light jog or walk.  You should easily be able to have a conversation during these warmups.  On a 1 to 10 scale your Rate of Perceived Exertion should be between a 5 and 6.  Heart Rate(HR) should be 50-60% of your maximum effort. After your warm up do the following mobility exercises to help open your hips and warm up you muscles and tendons.
Or
-Bike/Stationary Bike:  Easy pedal pace and resistance.  Simply try to elevate your heart rate and get your muscles and tendons warm before your cycling workout.  Heart Rate(HR) should be between 50-60% of your maximum effort. After the warm up do the following mobility exercises.
MOBILITY
-Right to Right/Left to Left: In a plank, take your right foot towards your right hand, then alternate left foot towards left hand. Try to get your toes as close to, or in front of your finger: 10 reps on each side.
-Right to Right Hold: In a plank, take your right foot towards your right hand and HOLD it. From there, concentrate on your left hip flexor, and slowly raise your hips up and down: 15 reps.
-Left to Left Hold: In a plank, take your left foot towards your left hand and HOLD it. From there, concentrate on your right hip flexor, and slowly raise your hips up and down: 15 reps.
RUN WORKOUT
-Run a 1/4 mile(.25) fast. HR 80-90%.
-Recover for 4 minutes(walk/jog). HR 60-70%.
-Repeat 8 times.
-Recover for 4 minutes(walk/jog). HR 60-70%.
-Run 1/2 mile at your 1/4 pace. HR 80-90%.
-Cool down(walk) for 10 minutes before stretching. HR 50-60%.
CYCLING WORKOUT
-10 minute easy pace. HR 55-65%.
-Ride 1/4 mile(.25) fast. HR 80-90%.
-Recover 3 minute easy pace. HR 55-65%.
-Repeat 8 times.
-Ride 1/2 mile at your 1/4 pace. HR 80-95%.
-5 minute of recovery before stretching. HR 50-60%.
STRETCHING
-Hamstring Stretch: 10-30 second hold.
-Glute knee hug: 10-30 second hold.
-Lower lumbar: 10-30 second hold.
-Shoulder Stretch: 10-30 second hold.
-Tricep Stretch: 10-30 second hold.
-Chest and neck Stretch: 10-30 second hold.
GREAT JOB

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