Complete 2 sets per exercise. Rest is 90 seconds between sets. Reps noted for each exercise.

Weights are based on what you have available. If your weights are light, you can increase the recommended reps up to 20.

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LOWER BODY:
SQUATS with overhead press, 12-15 reps
https://www.youtube.com/watch?v=7JtzNydMIJ8

DEADLIFT w/ dumbbells, 8-10 reps,
https://www.youtube.com/watch?v=IiGk8g3e41w

BACKWARD LUNGES, alternating legs, each lunge = 1 rep, 12-16 reps (https://www.youtube.com/watch?v=a1ip81otol4)

SINGLE LEG CALF RAISES, 12-15 reps
https://www.youtube.com/watch?v=Tla2ScHQgu0
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UPPER BODY:

BENT OVER ROW, 12-15 reps
http://www.youtube.com/watch?v=l_qeCPJMU9o&feature=relmfu

PUSH UPS (knees or full), 12-15 reps

TRICEP DIPS, 12-15 reps
https://www.youtube.com/watch?v=0326dy_-CzM

BI-DELT SHOULDER RAISE, 12-15 reps
You will use dumbbells for this exercise. Stand with your feet apart, with one about 1 foot in front of the other. Hold a dumbbell in each hand. With your elbows at your sides, bend your arms at a 90-degree angle, in the position of half of a hammer/bicep curl. Your lower arms should be out in front of you, palms facing each other, at waist level. Keeping your arms bent in this 90 degree angle, raise your elbows forward until they are pointing out in front of you. The dumbbells should now be at your head level. Lower the dumbbells back to starting position for one rep.

Do this workout as a circuit, either
1) 10-30 repetitions, or
-
2) spending 50-55 seconds per exercise
-
With either option, take 5-10 seconds to switch exercises.
-
Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
-
The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity.
-
*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
--
LEG RAISES
Notes:How to video: http://www.youtube.com/watch?v=Sjlczf-PJ40

COMBO CRUNCH/REVERSE AB
Notes:How to video: http://www.youtube.com/watch?v=Hg5P3n6HEhQ&NR=1&feature=endscreen

BALL PASS
Notes:Use either a swiss ball or a medicine ball. Lay flat on your back, holding the ball in your hands with your arms extended behind your head, parallel to the floor. Raise your arms and legs to the sky, when they meet, pass the ball from your hands to between your legs - holding the ball with your feet. Extend your legs and arms back out, raise them back up and pass the ball back to your hands. Repeat.

STANDING SIDE BENDS
Notes:How to video: http://www.youtube.com/watch?v=4TSmAsa8FPc
to increase the intensity, you may do these with light weight. I recommend starting with NO weight.

SWISS BALL JACKKNIFE
Notes:**I know these are hard for you. If you can only do 1 with perfect form, then just do that. Don't worry about how many total. Just focus on doing as many as you can with good form.
How to: http://www.youtube.com/watch?v=Szyy3-K_Yz8

This workout allows you to work at an aerobic, steady effort, while working through different cadence ranges. Work on efficient pedal stroke regardless of the cadence range. Take note of which range feels most natural, hardest, easiest, etc. - especially to hold the power specified.

After the cadence sets, you will do some steady steady riding at whatever cadence feels most natural to you between 80-95 rpms.

UPPER BODY OPTIONS:
How to: https://redefiningstrength.com/prevent-and-alleviate-upper-body-aches-and-pains-11-upper-body-foam-rolling-moves/.

This takes you to a total of 11 possible upper body foam rolling options. Select 5-7 for your "hot spots" and/or about 20 minutes worth of foam rolling.

There is a video and a worded description on this page.

Exercises include:
1. Forearms
2. Tricep
3. Bicep
4. Shoulders
5. Trap/Upper Back
6. Chest (two approaches)
7. Doorway
8. Shoulder U
9. Lats
10. Thoracic extension
11. Peanut
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LOWER BODY OPTIONSFirst 4 sequences are on this video: https://www.youtube.com/watch?v=I9hl1DK5yTU

1. ITB/Side Quad (begins 1:20 into video)

2. Hamstring - start with both legs, then do one leg at a time (but not into pain!) (2:40 into video)

3. Calves (4:00 in) Start off with both legs, then try one at a time.

4. Quads (6:15 in) - again, start both legs, then do one at a time

5. Adductors (new video for this one: https://www.youtube.com/watch?v=uLsCTc1zY2Q, starts 2:50 in to this one)

6. Glutes (same as #5 https://www.youtube.com/watch?v=uLsCTc1zY2Q, starts 3:30 in)

Spend a few minutes on each body part :-)

*If you feel a hot spot, pause there and hold for 10-20 seconds until you feel a release. Then, roll gently back over the hot spot.

Do 2 x each of these, gentle movements, for at least 60 seconds each.

Child's pose: https://www.youtube.com/watch?v=LODQHqyuJRQ

Rotation Supine QL Stretch https://www.youtube.com/watch?v=dFIZYErqH_U

Block Stretch https://www.youtube.com/watch?time_continue=4&v=yscdPJqxbvo&feature=emb_logo

QL Wall Stretch https://www.youtube.com/watch?v=SVRnyMDABd0 (stretch description begins about 50 seconds in)

You will do the exercises within each segment as a circuit, moving from one exercise to the next. Take 3 minutes rest between segments.

SEGMENT 1
2 x
- 10-15 Squats http://www.youtube.com/watch?v=1xMaFs0L3ao
- 10-15 bent over row
- 10-15 hamstring curl w/ band https://www.youtube.com/watch?v=BlJd6fRswnI
- 10-15 bi-delt shoulder raises
You will use dumbbells for this exercise. Stand with your feet apart, with one about 1 foot in front of the other. Hold a dumbbell in each hand. With your elbows at your sides, bend your arms at a 90-degree angle, in the position of half of a hammer/bicep curl. Your lower arms should be out in front of you, palms facing each other, at waist level. Keeping your arms bent in this 90 degree angle, raise your elbows forward until they are pointing out in front of you. The dumbbells should now be at your head level. Lower the dumbbells back to starting position for one rep.
---
3 minutes rest
---
SEGMENT 2
2 x
- 10-15 walking lunges
- 10-15 push ups
- 10-16 dynamic alternating backward lunges (1 lunge = 1 rep)
- 10-15 tricep dips
---
3 minutes rest
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SEGMENT 3
2 x
- 5-10 burpees
- 60-90 second plank
- 60 second left side plank
- 60 second right side plank

Do this workout as a circuit, either
1) 10-30 repetitions, or
-
2) spending 50-55 seconds per exercise
-
With either option, take 5-10 seconds to switch exercises.
-
Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
-
The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity.
-
*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
----
STANDING PIKE CRUNCH
Notes: How to video: http://youtu.be/WlyjTxOQ3ys
Standing pike crunches engage all of the ab muscles. Stand with your feet hip width apart, arms pointing straight above your head. Contract your core and simultaneously raise your right leg and lower your arms so that your hands and foot meet at about waist level. Return to starting position and repeat the movement with the left leg. Allow your torso to flex with the lowering of your arms and keep your moving leg as straight as possible.
--
ABDOMINAL TWIST
Notes: Beginner & Advanced level. Select the level that is appropriate to your experience.
How to video: http://www.youtube.com/watch?v=drvh39387LY&feature=related
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BASIC CRUNCHES
Notes: The title might say basic, but when these are done correctly, they will pump your abs up!! Keep your back flat, try to prevent it arching as much as possible.
How to video: http://www.youtube.com/watch?v=Xyd_fa5zoEU
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FLUTTER KICK
Notes: Lay flat on your back, with your arms at your sides. Keep your abs tight and engaged. Raise your legs slightly off the ground, and begin flutter kicking them, as if you were swimming.
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HEEL TOUCHES
Notes: How to video: http://www.youtube.com/watch?v=YyfugDANxf0

This is some mostly easy to steady riding, with some high cadence sets at the end. High cadence sets can help develop more efficient pedal stroke. If you notice you are bouncing in the seat, adjust the gearing and also play around with the pedal stroke to reduce the bouncing so you have a quiet upper body, while fully controlling the revolution of the stroke.

The intervals are NOT max effort :-)

Think about the pedal stroke more as an oblong (than a perfect circle). As you move from the 12 o'clock to 4/5 o'clock position, imagine that you are pushing your toes to the front of your shoe, and angle your heel slightly downward so that you can activate both the quads AND the hamstrings.

As you come around from 5/6 o'clock to the 8/9 o'clock, imagine that you are scraping mud off the bottom of your shoe, with a slight point in the toe to begin the upstroke. This is ever so slight - maybe 15-20 degree angle in the foot.

As you come up through the upstroke, realize that even the best cyclists will lose power here - but the goal is to focus on working efficiently and preparing for the next cycle. As you shift from the 10/11 o'clock position over the top of the pedal stroke - imagine driving your knee forward.

Upper body remains calm throughout.