Cardio Workout (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.  HR 50-60%. 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.  HR 50-60%. After the warm up do the following mobility exercises.

-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 a 1/4 mile(.25) fast. HR 80-90%.

-Recover for 4 minutes(walk/jog). HR 50-60%.

-Repeat 8 times.

-Recover for 4 minutes(walk/jog). HR 50-60%

-Run 1/2 mile at your 1/4 pace. HR 85-95%.

-Cool down(walk) for 10 minutes before stretching. HR 50-60%

-10 minute easy pace. HR 50-60%.

-Ride 1/4 mile(.25) fast. HR 80-90%.

-Recover 3 minute easy pace. HR 50-60%.

-Repeat 8 times.

-Ride 1/2 mile at your 1/4 pace. HR 85-95%.

-5 minute of recovery before stretching. HR 50-60%.

-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