Since quarantine has began so has a whole new learning of fitness and business models. We are now starting week 4 of bike/run fit and the zoom classes have actually been working! People also have been following the workouts with videos on their own. This workout is a typical strength mix with a work capacity hit at the end. In biking and running we are trying to prevent injury, increase strength and overall power and stamina.This workout starts with an upper body hit with core stabilization. When biking and running our upper back and core have a tendency to compensate so it is important to strengthen those muscles. We then move into Glute recruitment and power with Bulgarian split squats, then right into power ups. This works on single leg power for each pedal stroke or each strike of the foot. We end with a 10 min every minute on the minute. This mimics those hard climbs back to back when you have little to no recovery. This workout ends with lower back isometric work and Glute medius work. Great durability for the lower body. This whole workout can be done with limited weights.
WU
kbell complex can use dumbell, Kbell or plate
2x 30 sec each
- Rt arm swing
- Rt halo
- Rt front to back lunge
- Left side swing
- Left halo
- Left front to back lunge
5 rounds
- 8xea kneeling triple crush – more stability
- 10x up with twist
- pigeon
6 rounds
- 6x ea bulagrian split squats
- 5xea power up bulgarian stance and explode up
- Hamstring Crossover stretch
10 emom every minute on the minute
- 2x mr. spec
- 10x swings
2 rounds
- low back complex 20 seconds each part
- 15x ea fire hydrant
