LEGS & CORE.
Bike for 5 minutes, out of the saddle.
With ankle resistance bands, one arm on the wall if necessary, single leg side extentions, count of 20, Switch legs. Still with the ankle bands, Squat walks 20 yards and back. Repeat for two sets.
With ankle resistance bands, walking lunges 20 yards and back. Squats to a count of 10, then hold, then 10 more, hold at 20. 20 squat jumps. Repeat for two sets.
Grab a mat, heavy and/or medium weights, and a step. Holding weights, stationary, alternating lunges, set of 20. On your mat, on your back, crunches, set of 50. On your back, feet straight up in the air, toe touches, set of 50. Repeat for two sets.
With weights either at your side on resting on your shoulders, squats, set of 20. Lay on your side, side crunches, set of 15, switch sides, set of 15. Full sit ups, set of 20. Repeat for two sets.
With the step, fast run ups for one minute. On your back, crunches...one leg crossed over the other, opposite elbow to knee touch, set of 30. Switch knees, set of 30. On your back, one foot on the set, lift your other leg straight to the ceiling, set of 20, holding at 10 and 20 for 10 seconds. Repeat for two sets.
With the step, straddle the step, fast step ups, switching lead foot halfway through the one minute. With the weights, straight leg dead lifts, count of 20. Repeat for two sets.
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