I thought I would share what I started doing on programmed conditioning days over the winter since it is usually dark and cold when I get home in the evenings and I can not get outside:
Airdyne at a steady pace for ten minutes
Then I get off and do the following circuit without resting between exercises:
- Bodyweight Squat x 10
- Push-Up x 10
- Alternating Reverse Lunge x 10 per leg
- Bodyweight Inverted Row x 10
- Glute Bridge x 10
- Band Pull-Apart x 10
- Bodyweight Back Extensions x 10
Then back on the Airdyne.
I repeat this 3 times.
I usually do this Tuesdays and Fridays after lifting days. Saturdays I will push the Prowler depending on weather.
It took a few weeks to get use to but I actually feel good after each session.