Time to bike, collegiettes!! Work your quads and get in good cardio work this week!!
Warm up, cool down and stretch for each workout
Day 1
Go for a long bike ride or run if you don't have a bike
Day 2
Circuit:
Lunges
Squats
Push ups
Triceps dips
Side planks (15-30s each side)
50 crunches
Pull Ups
* in between each exercise bike for 3 min (FAST and low resistance)
Day 3
Run or bike (whatever you did not do on day 1)
Day 4
30s on 30s cardio activity
lateral lunges
jumping jacks
reverse lunges
jumping jacks
single leg squats (15 each leg)
jumping jacks
spiderman crawl
jump rope
planks with DB row
jump rope
DB bench on stability ball (light weight)
jump rope
front and lateral shoulder raises
burpees or run
shoulder press (light weight)
burpees or run
superman
burpees or run
Day 5
Bike interval workout
Warm up light pedaling 5min
3min no resistance and fast
1 min tough resistance
*repeat 4-5 times then end with a 5min cool down of light pedaling
