Cardio exercise

Assault Bike

How to do it

Sit on the stationary bike with the feet strapped in and the saddle height set so the knee has a slight bend at full extension.
Brace the torso upright with a firm core so the legs generate all of the pedaling power.
Warm up with a light, steady pedal cadence for a couple of minutes before adding effort.
Push into a hard sprint interval, driving through the quadriceps and snapping through the calves on each downstroke.
Follow each hard interval with an easy recovery cadence, alternating the two efforts for the session.
Avoid sprinting with a rounded lower back, since bracing the core keeps the power in the legs rather than the spine.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises