The Monsoon Evening Session
30 minutes. For monsoon evenings when you won't ride through the rain, and every other night you can't get here.
You need
- A backpack with a 5 kg bag of rice (or books) inside
- A staircase or a sturdy step
Warm up
5 minutes
-
Easy walk up and down the stairs
2 minutes
-
Lunge and rotate: step forward, reach one arm to the ceiling
3 each side
-
Inchworms: walk your hands out to a plank and back
5
Main circuit
5 rounds, 60 seconds rest between rounds
-
Backpack squats, bag hugged to your chest
10
Sit between your heels, chest tall.
Harder: Pause for two seconds at the bottom
-
Backpack bent-over rows
10
Flat back, pull the bag towards your belly button.
-
Push-ups
8
Easier: Hands on a table edge or a step Harder: Three seconds down, then push up
-
Backpack Romanian deadlift
10
Soft knees, push your hips back, bag slides down your thighs.
Finisher: the stair carry
About 4 minutes
-
Carry the backpack in one hand up one flight and back down. Switch hands.
4 flights in total
Stand tall, do not lean away from the bag. This is the gas cylinder test, in training form.
Easier: Hold the bag at your chest with both hands Harder: Add a second bag of rice
Cool down
3 minutes
-
Hamstring stretch, heel on a step
30 seconds each side
-
Chest stretch in a doorway
30 seconds each side
-
Slow breathing: in for 4, out for 6
1 minute