WARM-UP
Bike Warmup
1 Minute Easy
1 Minute Easy-Moderate
1 Minute Moderate
30 Seconds Each
Push-up Plank (On Hands)
Alternating Bird Dogs
Front Plank (On Elbows)
Inchworm to Push-up
Push-up Plank to Front Plank
Mountain Climbers
MOBILITY
Up Dog: 1 Minute
Table Top Stretch: 1 Minute
WORKOUT OF THE DAY
“Counting Calories”
AMRAP 20:
[PARTNER 1]
Max Calorie Bike
[PARTNER 2]
2 Rounds:
20 AbMat Sit-ups
10 Push-ups
Switch Stations After 2 Rounds of Sit-ups + Push-ups
Score is Total Calorie on the Bike
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Chest
Quads
Lats
Upper Back
HOME GYM
AMRAP 20:
20 Shuttle Runs [10 Meters]
40 AbMat Sit-ups
20 Push-ups
BEEFED UP OPTION
AMRAP 20:
15/12 Calorie Assault Bike
15 GHD Sit-ups
15 Dumbbell Bench Press (50’s/35’s)
