Assault Bike
- Beginner
- Functional
- Cardio
- Hybrid race
- Gym
The assault bike pairs pedaling with pushing and pulling handles, so your whole body drives the fan at once. It trains the quads and hamstrings under a steady cardio load rather than through heavy resistance. Beginners can start here, and it fits functional, hybrid race and general gym conditioning work logged by time.
- Muscles
- Quads, Hamstrings
- Equipment
- Assault bike
- Logged as
- Time
How to
- Sit on the bike and grab the handles at chest height.
- Drive the pedals and handles together, pushing with legs and arms.
- Keep your torso steady and core braced as you build pace.
- Hold a smooth, powerful rhythm for the planned time.
Form cues
- Start controlled so you do not fade early.
- Relax your grip so your forearms stay loose.
- Breathe on a steady count instead of holding your breath.
Common mistakes
- Sprinting too hard in the first minute. Settle into a pace you can hold.
- Elbows flare out away from the body. Keep your elbows tracking close to your ribs.
- Legs and arms fall out of sync. Match your push and pull to the same beat.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
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