- 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.
- Stand with the band looped under both feet and the other end of the band in both hands in an overhead press position.
- Do a light hop and bring both feet outward while pressing the band overhead.
- Perform a jumping jack while crossing the feet.
- 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.
