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Functional Meathead Series 1
Sometimes you want strength, sometimes you want conditioning, and sometimes you want both…
In this full body workout, 30-rep squats light your legs on fire, spike your heart rate, and build mental grit — then the floor press, rows, and hamstring curls clean up all the weak links.
This is the workout for people who want to move like an athlete and look like they lift…without wasting time.
This workout does not include a cool-down and stretch, but we have some great options here!
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Foam Roll Recovery Session (20 Min)
After a hard workout like a Spin class, it’s so important to cool down and give your muscles some lovin’. This post-cycling foam roll recovery session will hit all the major muscles you use cycling or running, paying special attention to breaking up the muscle fascia by moving the foam roller side to side. You’ll finish by gently rolling out your back, leaving you refreshed and ready for your next ride. Time to roll out!
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LISS Ride and Roll
When you lift heavy, or workout hard like Trainer AJ, you need to give your body a little gift for all that hard work. Dropping the intensity, but keeping your body moving, this 40-minute LISS (low-intensity) cycle workout is a great recovery reward. As an extra bonus, there’s an optional foam rolling and stretch sesh at the end. Press play…you’ve earned it!
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20 Minute Upper-Body and Core Foam Rolling
When we grab a foam roller we automatically go for the lower body, right? Well, we hold a lot of tension in our shoulders and forearms when we lift, as well as constantly engaging our core, so… let’s give that upper-body and core the same attention and love we give our lower-body with some of the best foam rolling exercises for the back, shoulders, arms, neck, and core. Grab a foam roller, tennis ball, or medicine ball, and let’s rock n’ roll!
