SPIN BIKE WARM UP 1 Round

3 Min - Spin Bike

( 30 sec high tension slow pace, 30 sec low tension) 

5 Min - Treadmill Run

( Bump up incline 2% each min, bump speed down as needed)  

3 Rounds 

20 Reps - Box Sit Jumps 

10 Reps EL - BB Overhead Reverse Lunge 

10 Reps EL - Straight One Legged Dead Lift 

3 Reps 

20 Reps - Close Stance Leg Press 

10 Reps - Air Squat Double Pump 

20 Reps - Ice Skaters

CARIDO HIIT

5 Min - Treadmill Run

( Start at 10% incline and reduce 2% on the minute and increase speed) 

3 Min - Spin Bike 

3 Rounds 

20 Reps - Laying Hamstring Curls 

10 Reps ES - Curtsy Lunge

30 Reps - Jumping Lunges 

3 Rounds 

15 Reps - Weighted Hip Thrusts

15 Reps - Elevated Toes Straight Leg Deads

10 Reps - Box Jump kick back (variation, step ups) 

(you can use the box or bench you are using for the hip thrusts)

Treadmill HIIT 

10 Min - Tread mill 1 min run 1 min walk.