10 minute stretch
10 minute warm up on bike
4 sets leg extensions
3 sets body weight stationary lunges
3 sets of 20 bench step ups
3 sets 15 hanging leg raises
4 sets lying hamstring curls
30 minutes fast walking on 15% incline (5.2)
10 minutes fast walking on 27% incline (5.0mph)
10 minute stretch
