MONDAY

Warm up (5 mins)
5 minute bike ride (exercise bike)

Stretching (5 mins)
Dynamic Stretches
Arm Swings

10 Repetitions of each
Leg Swings

Lunges

Bum Kicks

High Knees

Ankle Bounce

Strength & Conditioning (50 mins)
Short Interval Training (20 minutes)
Bike for 11 seconds at 95% of max HR
Rest for 50 seconds
3 sets of 6 reps



Flexibility Training (30 minutes)
Yoga Session Beginner (example poses)
Downward facing dog
Lunge
Triangle pose

Recovery/Cool Down (10 mins)
Recovery not applicable due to flexibility being used as a method of training