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 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.
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
10% hill for 30 seconds
Recover 2 minutes
8% hill for 1 minute
Recover 2 minutes
6% hill for 90 seconds
Recover for 2 minutes
4% hill for 2 minutes
Recover for 4 minutes
Then work back up on incline
4%
6%
8%
10%
Finisher is:
1% incline for .1
2% incline for .1
3% for .1
4% for .1
5% for .1
Break for 1 minute
5% for .1
4% for .1
3% for .1
2% for .1
1% for .1
CYCLING WORKOUT
-Heaviest resistance (100%) you can handle BIG HILL for 30 seconds.
Recover 2 minutes.
-A little lighter resistance(80%) hill for 1 minute.
Recover 2 minutes.
-60% resistance hill for 90 seconds.
Recover for 2 minutes.
4% resistance hill for 2 minutes.
Recover for 4 minutes.
Then work back up on incline
40%
60%
80%
100%
Finisher is:
10% resistance incline for 1:00.
40% incline for 1:00.
60% for 1:00.
80% for 1:00.
100% for 1:00
Break for 1 minute
100% for 1:00.
80% for 1:00.
60% for 1:00.
40% for 1:00.
10% for 1:00.
5:00 cool down ride.
GREAT JOB