- Core workout - 3 rounds of ab crunches (3x20 exercise ball), bent knee crunches (3x20), planks (hold as long as possible), straight arm side planks (hold as long as possible), supermans (3x20), bridge dips (3x20), toe touch ab crunch holding db (3x30), leg holds (as long as possible)
- Bike (road) - 30+ miles