"Cycle It"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull w/ Forward Lean
  • Reverse Lunge w/ Hamstring Stretch
  • Reverse Walking RDL
  • High Knees
  • Butt Kicks
  • High Kicks
  • Mule Kick
  • Lateral Shuffle
  • Backpedal

Skill (NFT):

If you want to work on a particular skill, ask your trainer.

Met-Con (1 Cycle At Each Move):

1 Cycle goes as follows:

15 sec work/ 15 sec rest
30 sec work/ 15 sec rest
1 Min work/ 15 sec rest
30 sec work/ 15 sec rest
15 sec work/ 2 Min rest

  • Assault Bike (Calories)
  • Med Ball Sit Up (20/14)
  • Lunge
  • Burpee
    * Do 1 cycle before switching moves *
    * Score is total reps *

Cash Out (NFT):

Your core work depends at what trainer you have today.

Mobility (NFT):

  • Ankles/Calves/Shins
  • Seated Forward Fold
  • Triangle
  • Banded Hip Distraction
  • Pigeon Pose
  • Lizard Pose
  • Foam Roll