Assault Bike

How to do it

1. Set the seat so your knee has a slight bend at the bottom of the pedal stroke.
2. Grip both handles and place your feet on the pedals.
3. Drive the pedals with your legs while simultaneously pushing and pulling the handles with your arms.
4. Keep a steady, controlled pace to start, since the fan resistance increases the harder you push.
5. For intervals, alternate short all-out efforts with an easier recovery pace.
6. Keep your core braced and torso upright throughout to avoid excess bouncing.