Assault Bike

Sit on the seat, grip both handles, and place your feet on the pedals. Lightly brace your core and lean your torso slightly forward.

Push and pull with your arms while driving the pedals with your legs. Share the effort evenly between your upper and lower body so one side does not fatigue first.

Gradually lower the resistance or speed to finish. Do not stop suddenly; keep moving lightly until your heart rate settles.

Your thighs, shoulders, and arms alternate effort as your heart rate rises quickly. Use your pulling arms along with your legs instead of pedaling with your legs alone.

Pulling the handles with your arms alone tires your shoulders and arms first. Leaning too far forward strains your lower back, so keep your chest open and lean only slightly.

Do not hold your breath as the pace rises; use short, steady breaths. Matching your inhale and exhale length helps manage your energy late in the set.

First learn to use your upper and lower body evenly rather than chasing speed. Short intervals that raise and lower the intensity work well for full-body conditioning.