- Use an ankle/wrist attachment. Pull the cable under the bench and attach it at your ankle.
- Extend at the knee against the cable.
- 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.
- Begin by standing beside a sturdy box or bench that is about knee-height, holding a dumbbell with a goblet grip.
- Place your right foot on the box and push through the heel to lift your body up and onto the box.
- Step back down with your right foot.
- Stand in front of a step or bench with your feet shoulder-width apart and hold one dumbbell on your shoulder with an overhand grip.
- Step up onto the bench with your right foot, pushing off your foot to raise your body up onto the bench.
- Bring your left foot up onto the bench and stand up straight, keeping the barbell at your shoulders.
- Step back down with your left foot, followed by your right foot, to return to the starting position.
