# Lean Legs & Bike Conditioning

Schedule: Sunday–Friday
Rest day: Saturday
Goal: Weight loss, fitness, and basic strength without deliberately maximizing muscle size
Equipment: Stationary bike, chair, wall, optional light dumbbells or resistance band

## Strength A + Bike

Cycling · Squat · Push-Up (Wall)

### Workout


### Warm-up

- 1 × 3-5min Cycling - Stationary Bike

### Main workout

- 1 × 12-15 Glute Bridge
- 1 × 10-12 Good Morning - Dumbbell
- 2 × 6-8 Reverse Lunge
- 2 × 10-12 Hip Abduction (Standing) - Resistance Band
- 1 × 10-12 Push-Up (Wall)
- 1 × 20-25min Cycling - Stationary Bike

### Cool-down

- 1 × 3-5min Cycling - Stationary Bike


## Moderate Bike

Cycling · Cycling · Cycling

### Workout


### Warm-up

- 1 × 3-5min Cycling - Stationary Bike

### Main workout

- 1 × 25-30min Cycling - Stationary Bike

### Cool-down

- 1 × 3-5min Cycling - Stationary Bike


## Strength B + Bike

Cycling · Squat · Push-Up (Wall)

### Workout


### Warm-up

- 1 × 3-5min Cycling - Stationary Bike

### Main workout

- 1 × 10-12 Glute Bridge
- 1 × 10-12 Good Morning - Dumbbell
- 1 × 10-12 Squat - Chair
- 2 × 6-8 Dead Bug
- 1 × 1 Row - Resistance Band
- 1 × 15-18min Cycling - Stationary Bike

### Cool-down

- 1 × 3-5min Cycling - Stationary Bike


## Bike Intervals

Cycling · Cycling · Cycling

### Workout


### Warm-up

- 1 × 3-5min Cycling - Stationary Bike
- 2 × 0-1min Cycling - Stationary Bike

### Cool-down

- 1 × 4-5min Cycling - Stationary Bike


## Strength A + Bike t

Cycling · Squat · Push-Up (Wall)

### Workout


### Warm-up

- 1 × 3-5min Cycling - Stationary Bike

### Main workout

- 1 × 12-15 Glute Bridge
- 1 × 10-12 Good Morning - Dumbbell
- 2 × 6-8 Reverse Lunge
- 2 × 10-12 Hip Abduction (Standing) - Resistance Band
- 1 × 10-12 Push-Up (Wall)
- 1 × 20-25min Cycling - Stationary Bike

### Cool-down

- 1 × 3-5min Cycling - Stationary Bike


## Easy Bike + Mobility

Cycling · Cycling · Cycling

### Workout


### Warm-up

- 1 × 3-5min Cycling - Stationary Bike

### Main workout

- 1 × 25-30min Cycling - Stationary Bike
- 1 × 6-8 Cat-Cow
- 2 × 15-20s Hip Flexor Stretch
- 1 × 15-20s Chest Opener Stretch
- 1 × 8-10 Shoulder Roll

### Cool-down

- 1 × 3-5min Cycling - Stationary Bike