Easy Bike + Core Carry
Easy cardio you can talk through, plus core and a carry. It builds your base and helps you recover from the harder days.
- min
- 48
- blocks
- 5
Relaxed and steady the whole session. You can speak in full sentences; if that fades, back off until it returns.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 6 min | 7 min | 8 min |
| Bird Dog | 10 reps | 12 reps | 16 reps |
| Thoracic Rotation | 10 reps | 12 reps | 16 reps |
| Glute Bridge | 12 reps | 15 reps | 20 reps |
Move slow and breathe through your nose. Open upper back and hips; keep ribs down and glutes on.
endurance
25 min steady
| Air Bike | 25 min | ||
|---|---|---|---|
Set a smooth spin with light pressure. Keep breathing easy and even; you should be able to chat the whole time.
accessory
2 sets, 60 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Suitcase Carry | 30 s @ Light; nasal breathing only. About 15–25% bodyweight. | 40 s @ Light; nasal breathing only. About 15–25% bodyweight. | 60 s @ Light; nasal breathing only. About 15–25% bodyweight. |
| Plank | 30 s | 40 s | 60 s |
| Dead Bug | 10 reps | 12 reps | 16 reps |
Use a weight that lets you stay tall without leaning. On the floor, press your low back down and breathe slow; clean beats hard.
cooldown
5 min steady
| Row (Erg) | 5 min | ||
|---|---|---|---|
Row with long, light strokes. Exhale on the pull, inhale as you slide back, and keep it easier than the bike.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 90 s | 2 min | 3 min |
Hold mild stretches without bouncing. On the foam roller, make slow passes and keep breathing relaxed.
2026-09-24