Exercise no. 1

Bicycles

4 sets of 15-25 reps

  1. Lay on the ground flat on your back with your knees bent and feet up in the air. Your hamstrings should be at a 90 degree angle with your body and your lower legs/quads should be parallel to the floor. Your body should almost look like a chair on it’s back. Spread your arms out to either side of your body flat on the floor. Put your hands behind your head so that your elbows are out on either side of your head.This is your starting position.
  2. Extend your right leg straight forward so it’s parallel with the ground but not touching the ground. At the same time bring your left knee into your body and your right elbow across your body to almost touch your knee.
  3. Switch by extending your left leg straight forward so it’s parallel with the ground but not touching it. At the same time bring your right knee into your body and your left elbow your across your body to almost touch your knee.
  4. Switch between these two motions quickly in an almost bicycle motion for the recommended number of reps.
Exercise no. 2

Pulse Ups

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Exercise no. 3

Knee to Elbow

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Exercise no. 4

Mountain Climbers

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