Zone 1-2 only, conversational pace. No tempo, never out of breath. Embarrassingly slow! No nutrition besides water.
On the minute, every minute, for 15 minutes:
11 squats to at LEAST parallel, working toward getting butt as close to ground as possible.
Notes: make sure your squats start with a hinge of the hips (as if about to sit in a chair) instead of bending the knees first.
Warm Up: 150, 2x75 building pace
2x50 very fast (10" rest between)
2x100 fast (15" rest between)
150 steady pace
200 steady pace
150 steady pace
2x100 fast (20" rest between)
4x50 very fast (10" rest between)
CD: 2x50 kicking, 100 easy
Warm Up: 10 minutes fast walking or slow jogging
6x1 minute high intensity (fast) followed by 1 minute low intensity (easy, walking if needed)
Cool Down: 5-10 minutes easy until heart rate is controlled and breathing returns to normal.
Repeat for 20 minutes at a controlled (not fast) pace:
8-12 RESISTANCE BAND HIP ADDUCTION:
Attach on end of a resistance band to an anchor such as a table leg, and loop the other end around your ankle closest to the anchor point. Start with the looped leg away from your body, then bring it across your center while keeping the legs straight and your hips facing forward.
8-12 RESISTANCE BAND HIP ABBDUTION:
Attach one end of a resistance band to a stationary object and loop the other end around the ankle that is farther away from your attachment point. Keeping hips square and level, swing leg away from body.
50 second HAMSTRING BRIDGE:
Lie on back with legs straight and arms out to sides. Lift your butt off the ground 1-3 inches and hold for 50 seconds.
8-12 ONE LEG DEADLIFT
Place a dumbbell or kettlebell in front of your toes. Lift your left leg behind you as your right hand reaches for the weight. The most important movement here is your left leg raising behind you while keeping your back flat. Don't simply lower your torso to the groud and pick up the weight - you will strain your back. Once you pick up the weight, raise up fully and lower foor almost to the ground, then lower again to place the weight back on the ground. Raise up without the weight and then repeat on the other side.
Zone 1-2 only except hills. Easy pace, no nutrition. Water only.
15 minutes off the bike, easy and controlled.