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 keep your heart rate between 60-70%. 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 to 70% 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 WORKOUT

10 minutes warm up

8 rounds of Tabata (20 second sprint 10 seconds off= 1 round).

2% Grade.

Recover 4 minutes (60-70% of your max heart rate).

8 rounds of Tabata (20 second sprint 10 seconds off= 1 round).

4% Grade.

Cool down 10 minutes

CYCLING WORKOUT

10 minutes warm up

Cool down 10 minutes

GREAT JOB