Assault Bike Run
The Assault Bike is an effective full-body endurance exercise in which a braced core helps transfer force from your legs and arms without unnecessary body movement.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Adjust the Assault Bike seat so that your knee remains slightly bent at the bottom of the pedal stroke, and place your feet on the pedals and your hands on the handles.
- 02
Brace your core, keep your back neutral, look straight ahead, and keep your shoulders relaxed without overextending your lower back.
- 03
Pedal and move the handles rhythmically, generating power with both your legs and your arms while keeping the movement smooth throughout.
- 04
Increase your effort gradually to your target pace, and maintain a steady cadence while keeping your core braced and your hips stable.
- 05
Gradually reduce your effort and continue pedaling lightly for 30–60 seconds to recover before stopping.
How to get started at the gym
§ 03 · SisuLiftAssault Bike Run is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep a firm grip on the handles while maintaining neutral wrists, and avoid shrugging your shoulders. If the intensity becomes too high, shorten the intervals and maintain a steady cadence before increasing the resistance or speed.
The Assault Bike is an effective full-body endurance exercise in which a braced core helps transfer force from your legs and arms without unnecessary body movement.
More exercises: Quadriceps
§ 05 · Same muscles
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