Assault Bike Run
Description
The assault bike run is a full-body cardio effort on an assault or air bike. Both the arms and legs drive the wheel for a punishing combined output. It is one of the toughest cardio machines and a staple of CrossFit and HIIT training.
Muscle Group
Equipment Required
Assault Bike Run Instructions
- Adjust the assault bike seat to hip height when standing next to it.
- Mount the bike and grip the handles firmly.
- Plant your feet on the pedals and brace your core.
- Begin pedaling with the legs while pushing and pulling the handles.
- Drive both arms and legs together for full-body effort.
- Stay tall on the seat with chest up.
- Match the pace to your conditioning goal.
- Cool down with easy pedaling at the end of the effort.
Assault Bike Run Form & Visual
Assault Bike Run Benefits
- Brutal full-body cardio
- Trains arms and legs together
- Strong conditioning effect
- Useful for HIIT
- Builds lung capacity
- CrossFit favorite
Assault Bike Run Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Hamstrings
Assault Bike Run Variations & Alternatives
- Rower
- Ski Erg
- Stationary Bike
- Treadmill Run
