Workout Day #9

It is a cardio and stretching day with is not that bad. Yesterdays workout was a good workout. So know it is a day were you don't have to strain the upper body but if your legs are hurting then you may hurt more then you would like to know. The workouts for today is below,

I will ride a 1 1/2 hour structured pyramid program with lots of intervals.


My second workout is my stretching (no dumbbells). All of the workout routines are done for 1 minute (30 seconds in one direction). My workout is below,

• Neck Rotations
• Shoulder Rotations
• Spine Rotations
• Wrist Rotations
• Arm Twists
• Hip Rotations
• Knee Rotations
• Ankle Rotations
• Forward Bend
• Side Bend
• Straddle
• Single Hamstring Stretch
• Squatting Abductor Stretch
• Wide Leg Forward Bend
• Kneeling Hip Stretch
• Kneeling Guard Stretch
• Calf Stretch
• Abdominal Stretch
• Kneeling Lateral Stretch
• Side Split
• Sit & Reach
• Hamstring Sit & Reach
• Glute Stretch
• Hip Extender stretch
• Clinch & Relax

Note: You should always do both sides of your body, your body needs balance. Do not over stretch and cause injury, it will set you back in training and that is the last thing anyone needs.