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Cardio

Assault Bike

Full-body air resistance bike. Drives heart rate up fast with simultaneous upper and lower body work.

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

Muscles Worked

Front

Back

Primary

Quads
Hamstrings
Shoulders
Core

How to programme it

Sets1
Default reps1
Rep range1–1
Rest0 sec
Movement patternCardio

Equipment

Air Bike

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Alternating Cable Shoulder Press

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