Easy air bike, core and carries
Easy cardio with core work and carries. Builds steady breathing and keeps you fresh for the week.
- min
- 45
- blocks
- 4
Keep it easy from start to finish. You should breathe steady and talk in full sentences; if not, slow down.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 4 min | 5 min | 6 min |
| Thoracic Rotation | 20 reps | 24 reps | 30 reps |
| Glute Bridge | 20 reps | 24 reps | 30 reps |
| Bird Dog | 20 reps | 24 reps | 30 reps |
On the rower, sit tall and pull smooth with loose shoulders; keep the chain quiet.
endurance
18 min steady
| Air Bike | 18 min | ||
|---|---|---|---|
On the air bike, breathe nose in, mouth out, and hold a steady fan; if talking gets choppy, back off.
accessory
3 sets, 45 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Suitcase Carry | 60 m @ Light—easy, unbroken posture | 100 m @ Light-moderate, smooth | 140 m @ Moderate, perfect posture |
| Dead Bug | 12 reps | 16 reps | 20 reps |
| Hollow Hold | 20 s | 30 s | 40 s |
Walk tall on the suitcase carry, no lean. On the floor, keep your lower back glued down; if it lifts, bend the knees.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 6 min | 7 min |
| Hip Flexor Stretch | 60 s | 60 s | 90 s |
| Hamstring Stretch | 60 s | 60 s | 90 s |
| Foam Roll | 2 min | 2 min | 3 min |
Walk easy, breathing through your nose. In each stretch and on the roller, hold a light pull for 3–5 calm breaths.
2026-10-01