1. Warm-Up
- 10 minutes on upright or recumbent bike
2. Sprints
- 10 sets
- 30 seconds on and 30 seconds off
3. Bicycles
- 3 sets of 15 reps on each side
- Rest: 1 minute
4. Leg Raises
- 3 sets of 15 reps
- Rest: 1 minute
- 3 sets of 15 reps
- Rest: 1 minute
6. Cable Crunches
- 3 sets of 15 reps
- Rest: 1 minute
7. Planks
- 3 sets of 30 seconds
- Rest: 30 seconds
8. Heel Touches
- 3 sets of 15 reps
- Rest: 1 minute
9. Reverse Crunches
- 3 sets of 15 reps
- Rest: 1 minute