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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 minutes warm up
1% hill 1 minute
Flat sprint 1 minute
Recover 4 minutes
3% hill 1 minute
Flat sprint 1 minute
Recover 4 minutes
5% hill 1 minute
Flat sprint 1 minute
Recover 4 minutes
7% hill 1 minute
Flat sprint 1 minute
Recover 4 min
9% hill 1 minute
Flat sprint 1 min
Recover 4 min
11% hill 1 min
Flat sprint 1 min
Recover 4 min
13% hill 1 min
Flat sprint 1 min
Cool down 10 minutes
CYCLING WORKOUT
10 minutes warm up
10% resistance 1 minute
Flat sprint 1 minute
Recover 4 minutes
20% resistance 1 minute
Flat sprint 1 minute
Recover 4 minutes
30% resistance 1 minute
Flat sprint 1 minute
Recover 4 minutes
40% resistance 1 minute
Flat sprint 1 minute
Recover 4 min
50% resistance 1 minute
Flat sprint 1 min
Recover 4 min
70% resistance 1 min
Flat sprint 1 min
Recover 4 min
90% resistance 1 min
Flat sprint 1 min
Cool down 10 minutes
GREAT JOB