Assault Bike
Drive the arms and legs together at a steady effort, keeping the torso stable and breathing controlled.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Cardio machine
- Movement
- Conditioning
Sets and reps
- Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery.
- Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the cardio, for when the cardio machine is taken or you want a change.
Questions
- What muscles does the Assault Bike work?
- The Assault Bike mainly works the cardio and full body.
- What equipment do you need for the Assault Bike?
- A cardio machine.
- How many sets and reps of the Assault Bike?
- Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
- What can I do instead of the Assault Bike?
- Bear Crawl, Butt Kicks, Double-Unders and High Knees work the same main muscle.
Program it for your clients
Coaches add the Assault Bike to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.