Easy Air Bike + Mobility
Long easy cardio and mobility. Optional by design; if you feel beat up, rest today and count it as progress.
- min
- 50
- blocks
- 3
Smooth and unhurried. Breathe mostly through your nose and hold a pace where you can still talk in short sentences; if you slip into gasps, slow down.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 5 min | 5 min |
| Thoracic Rotation | 10 reps | 12 reps | 16 reps |
| Bird Dog | 10 reps | 12 reps | 16 reps |
| Glute Bridge | 12 reps | 15 reps | 20 reps |
Start with a relaxed walk and nose breathing. On the floor, move slow, ribs down, and wake up your glutes without arching your low back.
endurance
30 min steady
| Air Bike | 30 min | ||
|---|---|---|---|
Sit tall with a light grip and smooth push-pull. Hold a pace where you can talk in short sentences; if your legs burn or breath chops up, back off.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 5 min | 5 min | 5 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 3 min | 3 min | 3 min |
Row very easy with long exhales. In the stretches, squeeze the glute on the hip flexor and keep a flat back for hamstrings; on the roller, go slow.
2026-09-27