Easy Bike + Core + Row
Easy steady cardio with core and a carry. Builds light endurance and leaves you fresh for the hard days.
- min
- 46
- blocks
- 4
Today should feel easy and repeatable. Breathe mostly through your nose and be able to speak in full sentences the whole time.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 5 min | 5 min |
| Bird Dog | 16 reps | 20 reps | 24 reps |
| Thoracic Rotation | 10 reps | 14 reps | 18 reps |
Walk slow and breathe through your nose. Move your spine with control; on bird dog keep hips level.
endurance
22 min steady
| Air Bike | 22 min | ||
|---|---|---|---|
Settle into an easy rhythm with relaxed shoulders. You should be able to talk in full sentences; if not, ease off.
accessory
2 sets, 60 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Suitcase Carry | 40 s @ Light-moderate; nasal-breath pace. Ligero-moderado; respirar por nariz. Leve-moderado; respiração nasal. | 50 s @ Light-moderate; nasal-breath pace. Ligero-moderado; respirar por nariz. Leve-moderado; respiração nasal. | 60 s @ Light-moderate; nasal-breath pace. Ligero-moderado; respirar por nariz. Leve-moderado; respiração nasal. |
| Plank | 30 s | 40 s | 50 s |
| Dead Bug | 10 reps | 14 reps | 18 reps |
Pick a weight you can carry without leaning. In plank and dead bug, keep ribs down and low back flat; exhale long and slow.
cooldown
1 set
| Row (Erg) | 5 min | ||
|---|---|---|---|
| Hip Flexor Stretch | 60 s | ||
| Hamstring Stretch | 60 s | ||
| Foam Roll | 90 s | ||
Row very easy with long strokes until your breathing is calm. Stretch hips and hamstrings with gentle tension, then roll slowly.
2026-09-17