- Hold your arms out to your sides.
- Rotate your arms forward in small circles.
- Stand with your feet slightly wider than shoulder-width apart and hold a pole overhead, using an overhand grip.
- Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.
- Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.
- Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.
- 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.
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