Cardio exercise

Echo Bike

How to do it

Set the seat height on the stationary bike so your knee keeps a slight bend at the bottom of the pedal stroke and sit tall with a braced core.
Take a firm grip on the moving handles and plant the balls of your feet on the pedals with your shoulders down.
Start pedaling by driving through your quadriceps and calves while pushing and pulling the handles forward and back in time with each leg stroke.
Keep the push and pull continuous so your arms and legs share the work on every rotation rather than coasting between strokes.
Breathe in a steady rhythm and hold a pace you can sustain, letting the fan resistance build as you speed up.
Avoid leaving your arms limp on the handles, since letting the legs do all the work wastes the full-body drive the machine is built for.

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