Find Your 30 – Day 10

DAY #10 | Cross Trainer Workout

Created by: Tom from Genesis

Workout:

Warm up and stretch

· 10 x 2 Hip lifts on the floor

· 10 dead bugs to engage core, hamstring and lowerback stretch.

· Foam roll upper back.

Workout

· Easy ride 70% for 5 minutes.

· Add 2 levels every minute for 4 minutes.

· Take 1min recovery.

· Easy ride 70% for 2 minutes.

· Add 4-6 levels, focus 1 minutes on driving arms, 20 seconds recovery, 1 minute focus on driving legs. 20 seconds recovery.

· Repeat 4 times.

Cool down stretch

Tips:

Keep your core braced on when working with only arms on the X-trainer so you don’t over rotate your back