Easy Air Bike + Core Carries
Easy aerobic work with core and carries. It keeps you moving and ready for the harder days.
- min
- 50
- blocks
- 4
Easy, smooth, and repeatable. You can talk in full sentences the whole time; if that fades, back off until it returns.
Warm-up
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 6 min | 7 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 |
Walk relaxed and drop your shoulders. On the floor, keep ribs down and hips level; slow reps beat fast ones.
Endurance
20 min steady
| Air Bike | 20 min | ||
|---|---|---|---|
Let the legs do most of the work; keep hands light on the handles. Pick a pace you could hold for a long time without grimacing; you should be able to speak in full sentences.
Strength
3 sets, 60 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Farmer's Carry | 30 m @ Light | 40 m @ Light to moderate | 60 m @ Light to moderate |
| Hollow Hold | 20 s | 30 s | 40 s |
| Bird Dog | 10 reps | 12 reps | 16 reps |
For carries, stand tall with ribs down, no leaning; choose a load that stays smooth. On the floor, press your lower back into the ground and keep hips square on each reach.
Cool-down
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 3 min | 4 min | 5 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 3 min | 3 min |
On the rowing machine, take long easy strokes with a slow exhale. In the stretches and on the roller, relax your jaw and stop before pain.
2026-10-15