Any tips for composing a good weekly workout plan? I need some exercises or stretches I can do when I'm not riding.

I recently found this one on Printest that I really like:

warm up: (all 30 seconds 3x) jumping jacks, high knees, and butt kicks

Workout (3x):
25 squats
50 alternating lunges
10 jump squats
25 calf raises

30 second plank on hands
30 second plank on forearms
50 bicycle crunches
25 full sit-ups

10 pushups
20 triceps dips
100 small arm circles (50 each direction)

10 burpees
30 second jog in place
30 second alternating punches
I minute mountain climbers

I know it sounds like a lot but it's really fun!! Hope this helps :)

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