2×/week8 weeks
Gentle Start
A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.
BeginnerGeneral fitness45 min
Cardio & conditioningBeginnerIsolation
Stationary Bike
Cycling on a stationary bike.
Benefits
- Kind to knees and back
- Great warm-up and zone 2 tool
How to do it
- Seat at hip height
- Slight knee bend at the bottom
- Smooth, steady cadence
Common mistakes
- Seat too low
- Bouncing in the saddle
Starting prescription
- sets
- 1
- Time
- 1200 s
- Rest
- 0 s
Alternatives
Similar
No equipment
Programs that use it
2×/week8 weeks
Prenatal-Safe Basics
A light 2-day routine for pregnancy, only after your doctor or midwife has cleared you to exercise.
BeginnerGeneral fitness45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time