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.  On a 1 to 10 scale your Rate of Perceived Exertion should be between a 4 or 5.  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.  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.

-Recover for 4 minutes(walk/jog).

-Repeat 8 times.

-Recover for 4 minutes(walk/jog).

-Run 1/2 mile at your 1/4 pace.

-Cool down(walk) for 10 minutes before stretching.

-10 minute easy pace.

-Ride 1/4 mile(.25) fast.

-Recover 3 minute easy pace.

-Repeat 8 times.

-Ride 1/2 mile at your 1/4 pace.

-5 minute of recovery before 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