- Use a handle attachment, grab with an overhand grip and take a position with the cable crossing your body.
- Pull your elbows back while flaring your elbows outward.
- Stand with feet together, arms at your sides, ready to jump.
- Jump while spreading legs and raising arms overhead.
- Return to starting position with legs together and arms at your sides. Repeat.
- Adjust seat and handlebar height for comfort and proper posture on the assault bike.
- Start pedaling with even, controlled motion, maintaining your desired resistance level.
- Monitor heart rate and intensity; increase or decrease resistance for an effective cardio workout.
- Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
- Push your head foward and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
- Press until your elbows are extended and push your head forward slightly.
