| Stationary Bike |
| 10 minute warm-up |
| 5 cycles of the following |
| 1 minute as hard as you can (with the difficulty level of the bike turned up) |
| 3 minutes easy |
| 10 more minutes of cool-down |
| 50 push-ups. 5 sets of 10 |
| 10 minutes of gentle stretching |
| Stationary Bike |
| 10 minute warm-up |
| 5 cycles of the following |
| 1 minute as hard as you can (with the difficulty level of the bike turned up) |
| 3 minutes easy |
| 10 more minutes of cool-down |
| 50 push-ups. 5 sets of 10 |
| 10 minutes of gentle stretching |