Easy Air Bike + Core
Easy cardio with simple core and carries. Builds your base and lets you recover while still moving.
- min
- 46
- blocks
- 4
Keep it easy and even. You should breathe mostly through your nose and talk in full sentences; if not, slow down a notch.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 3 min | 4 min | 5 min |
| Thoracic Rotation | 10 reps | 12 reps | 16 reps |
| Glute Bridge | 12 reps | 15 reps | 20 reps |
| Bird Dog | 10 reps | 12 reps | 16 reps |
Walk easy and let your arms swing. On the floor moves, go slow, breathe out on the effort, and keep your belly gently tight.
endurance
20 min steady
| Air Bike | 20 min | ||
|---|---|---|---|
On the air bike, light grip and quiet shoulders. Set a smooth pace you could hold for an hour and keep it there.
accessory
3 sets, 45 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Suitcase Carry | 60 s @ Light DB/KB; tall posture, unbroken if possible. | 90 s @ Light-moderate DB/KB; smooth steps, no leaning. | 2 min @ Moderate DB/KB; steady, nasal or conversational breathing. |
| Plank | 30 s | 45 s | 60 s |
| Dead Bug | 10 reps | 12 reps | 16 reps |
Pick a carry weight that lets you stand tall without leaning. In the plank and dead bug, slow breaths through the nose and stop a set before your form wobbles.
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 | 2 min | 3 min | 4 min |
Hold each stretch at mild tension, not pain. On the foam roller, slow passes and long exhales.
2026-10-08