How to Do
The moderate mountain biking should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the moderate mountain biking.
Beginning
You can make this workout easier by stepping one foot back at a time instead of kicking both feet back when you're in a plank position.
Movement
1. Stand with your arms at your sides and your feet shoulder-width apart.
2. Jump off the ground by exploding straight up and stretching your hands over your head.
3. Squat down lightly with your knees bent, rest your hands on the ground in front of you, then kick both feet back into a plank posture in one continuous motion.
4. To begin the next burpee, jump your feet in toward your hands and then explode straight up.
5. Perform 10 to 15 repetitions.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
