Cardio
I did 75mins on bike at varying speeds and resistances with a 10lbs weight harness.
Resistance Training/Calisthenics
I then strapped on 10lbs ankle weights. With these on, I did two sets of firehydrants. Each set includes 30 repetitions, 30 secs holds each leg each position. I did weighted squats with a 25lbs weight, three reps of 20, 30, 30 then 30 sec holds. In between each rep, I did calf lifts, 60, 70, 80, 60 secs hold
I did leg side bends (30 each side) with the weights still on as well as leg lifts, 12 each side.
I did bridges and a bridge pose hold. Still with weights on.
I also did 30 plank push ups and two 60 seconds plank holds. No weights.
The calisthenics routine took 30 minutes.
