Workout of the day

This workout combines biking with bodyweight exercises to challenge your cardio and strength endurance. Simple and effective.

The workout of the day consists of:

4 Rounds for Time of:

• 1 mile Bicycling
• 20 Push-ups
• 30 Air Squats
• 40 Sit-ups

Scaling

• Push-ups -> Push-ups against a wall or on knees
• Air Squats -> Assisted Squats using a chair
• Sit-ups -> Crunches

No equipment

• Use a jumping jack instead of a bike for 4 minutes
• Use a sturdy chair for squats or push-ups if needed

Warmup

• 5 minutes easy biking
• Arm Circles: 30 seconds each direction
• Leg Swings: 10 each leg
• 10 Lunges (5 each leg)
• 10 Shoulder Taps

Cooldown

• 2 minutes easy biking or walking
• Quad Stretch: 30 seconds each side
• Hamstring Stretch: 30 seconds each side
• Arm Across Chest Stretch: 30 seconds each side
• Child’s Pose: 1 min