Assault AirBike Normal Speed

Category

Cardio

Difficulty

Intermediate

Equipment

Airbike

Primary muscles

Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Gastrocnemius, Soleus, Deltoids, Rhomboids, Trapezius, Rectus Abdominis, Obliques

How to do it

1. Sit on the seat of the Assault AirBike and adjust it to a comfortable height. Place your feet on the pedals and your hands on the handles.
2. Begin pedaling at a steady, moderate pace. Simultaneously, push and pull the handles back and forth in a coordinated motion with your legs.
3. Maintain a consistent speed and rhythm, ensuring smooth, controlled movements with both arms and legs.
4. Continue pedaling and moving the handles at a regular, steady pace for the desired duration or number of intervals.

Form tips

• Breathe steadily and maintain a consistent pace throughout the exercise.
• Focus on using both your legs and arms to distribute the effort evenly and prevent fatigue.
• Perform the movement with control to maximize efficiency and reduce injury risk.