Bike Cruise
An easy spin. Smooth circles. Talking pace. One block is a complete session.
How it runs. Pedal. Breathe. Stay on the saddle until the time is up. Resistance only after the circle feels quiet.
How to read ahead. Do to go one move at a time.
Warm-up
1 Marching in Place
40 secondsEasy march next to the bike. Soft knees.
Option. Sit on the bike and pedal with no resistance instead, if standing feels like a lot.
Stop if. A joint complains, the breath gets sharp, or the march turns into a stomp.
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1
Stand tall with soft knees and relaxed shoulders.
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Lift one knee to a comfortable height while swinging the opposite arm forward.
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Alternate sides in a steady, rhythmic march.
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Keep the torso upright and breathe naturally.
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Stay light on your feet — no stomping.
Another way
2 Arm Circles
30 secondsSmall circles, then a little bigger. Both ways.
Option. Tiny circles count. Skip a direction if a shoulder complains.
Stop if. The shoulder pinches or the neck takes over.
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1
Stand tall with arms extended straight out to the sides.
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Make small forward circles with your arms.
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Let the circles grow a little as the shoulders warm up.
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Reverse direction and make backward circles.
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Keep shoulders down and core braced.
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Breathe steadily.
Another way
Main
3 Bike Spin
12 minutesSmooth circles. Seat so the knee stays slightly bent at the bottom. Easy cadence.
Option. Recumbent bike when the knee or the low back wants support. Lower the resistance before you chase a harder gear.
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1
Set the saddle so the knee stays slightly bent at the bottom of the stroke. Clip in or rest the balls of the feet on the pedals.
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Sit tall on an upright, or recline on a recumbent. Light resistance. Smooth circles.
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Pedal at an easy cadence you can breathe with. No grinding. Keep the knees tracking over the feet.
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If the knees or the back complain, switch to a recumbent or drop the resistance.
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No bike: Seated March in a sturdy chair, same easy rhythm.
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Ease off if the knees cave in, the hips rock, or the low back rounds.
Another way
Cool-down
4 Standing Quad Stretch
20 seconds per sideHeel toward the glute. Hold the bars or a wall. Stand tall.
Option. Stay seated and hug one knee if standing is unfriendly today.
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1
Stand tall near a wall or chair for light support if needed.
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2
Bend one knee and grasp the ankle or top of the foot with the same-side hand.
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Gently draw the heel toward your glute while keeping the knees close together and hips level.
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Stand tall — avoid leaning forward or arching the lower back.
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Hold, breathe, then switch sides.
Another way
5 Standing Hamstring Stretch
20 seconds per sideHeel on the floor in front. Hinge with a long spine.
Option. Keep a soft knee. Hold a wall if balance needs it.
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1
Stand tall and place one heel on the floor a short distance in front or on a low step.
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Keep a soft bend in the standing leg if needed.
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Hinge at the hips, keeping the spine long, and reach gently toward the extended leg.
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Stop when you feel a mild stretch in the back of the thigh — no bouncing.
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Hold and breathe, then switch sides.
Another way
Talking pace. Recumbent is a full session if the upright seat is unfriendly. Showing up is the whole win.