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Strength Training
Assault Bike
Beginner
About This Exercise
Full-body air resistance bike. Drives heart rate up fast with simultaneous upper and lower body work.
1Setup
Adjust seat height so knees have a slight bend at the bottom. Grip handles firmly.
2Execution
Pedal at a steady, moderate pace while pushing and pulling the handles. Start easy and gradually increase intensity over the first minute. Breathe rhythmically.
Pro Tips
- Start at 40-50 RPM and build up
- Push AND pull the handles — use your whole body
- Target sweating onset, not exhaustion
- Should be conversational pace
Safety Notes
- !Do not go all-out — this is a warmup, not conditioning
Train This Exercise
Quick workout with this exercise