The Easy Spin
Four weeks of easy days: ten minutes on the bike, then twenty of stretching. For the days between training days.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- A stationary bike and a patch of floor beside it. Every gym has both.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Hips
- Bike 1 × 10 min: easy, conversational
- Cat–Cow 1 × 10 slow reps
- Kneeling Hip Flexor Stretch or Standing Hip Flexor Stretch 2 × 30 sec each side
- Figure-Four Stretch 2 × 30 sec each side
- Child’s Pose 1 × 60 sec
The bike is a warm-up wearing a seat — if it feels like training, ease off.
Day 2 Shoulders
- Bike 1 × 10 min: easy, conversational
- Arm Circles 1 × 10 each way
- Chest Opener 2 × 30 sec
- Standing Toe Touch 2 × 30 sec
- Wall Calf Stretch 2 × 30 sec each side
Warm from the bike is when stretching feels best — go straight from the seat to the floor.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.