- Bike warm up 5min
- Narrow squat walk 1×10
- Toe reach walk 1×20
- Kicking walk 1×20
- Side lunges 1×10 each side
- Stick overhead press 1×10
- Stick bend over stretch 1×10
Day 1: Pull day 3-4 x 8-12, max 60sec rest
- Dead lift
- Lat pull down
- Back Squat
- Seated row
Day 2: Push day 3-4 x 8-12, max 60sec rest
- Bench press
- Shoulder press
- Dumbbell incline Chest press
- Front raises
Cool down
- Heel catch sit up (cycle = L, R, both) x10
- Leg raises with hip raises x30
- Bicycle twist x30