The Easy Spin
Four weeks of easy days: ten minutes on the bike, then twenty of stretching. For the days between training days.
- Weeks
- 3 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
- Week 4 · Deload with a trainer
What it trains
Quadriceps · Lower back · Calves · Chest · Glutes · Hamstrings · Shoulders
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A stationary bike and a patch of floor beside it. Every gym has both. Train 2 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with The Easy Spin” lands in your calendar. No new sessions arrive after it. Get all 4 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
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.