Assault bike
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Muscles worked
- High load
- Cardiovascular
- Low load
- Delts · Front, Glutes, Lats, and Quads
Not shown on the map: Cardiovascular
Primary muscles
How to do it
Set the seat like any bike — slight knee bend at the bottom — and grip the moving handles. Drive primarily with the legs and let the arms follow, keeping the torso upright. It is brutal for intervals, so start conservatively and pace the first efforts, because the fan resistance punishes anyone who sprints out of the gate.
Form cues
- Drive with the legs, arms follow
- Brutal for intervals
Safety
Talk to a professional before this exercise if you have any of the following:
Shoulder
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.