Air Bike Intervals + Speed Bag

Warm-up

• Air bike intervals (technique) Demo Easy spin 8 min, 3 pickups x 10 s
• Cat-cow Demo
• Thoracic rotation (open book) Demo
• 90/90 hip switches Demo
• Wrist circles Demo

Intervals

• Air bike intervals (technique) Demo

  6 rounds x 20 s hard / 100 s easy (add 1 round/week, up to 10)

• Cool-down

  5 min easy spin

Speed bag

• Speed bag basics Demo

  5 x 1 min, 30-45 s rest

Quick stretch

• Doorway chest stretch Demo

• Cross-body shoulder stretch Demo

• Forearm flexor/extensor stretch Demo

• Half-kneeling hip flexor stretch Demo