Mixed Conditioning Routine Assault Bike Focus

Mixed Conditioning Routine: Assault Bike Focus

This 60-minute group fitness class focuses on improving cardiovascular endurance and sprinting power using the Assault Bike. The session includes a warm-up, structured workout blocks tailored for different fitness levels, and a cooldown.

Class Structure

Warm-Up (10 minutes)

• Purpose: Increase heart rate, warm up muscles, and prepare for the workout.
• Exercises:
  • Assault Bike Easy Pedal: 5 minutes at an easy pace.
  • Dynamic Stretching Routine: 5 minutes
  • Arm Circles: 30 seconds each direction
  • Leg Swings: 30 seconds each leg
  • Torso Twists: 1 minute
  • High Knees: 1 minute

Main Workout (45 minutes)

Block 1: Conditioning Sprints

• Structure: 5 rounds
• Exercise: Assault Bike Sprint
• Time: 30 seconds on, 90 seconds off (rest or gentle pedal)
• Guidance:
  • Beginner: Aim for moderate effort, maintain consistent pace.
  • Intermediate: Push for high intensity, aim to increase RPM each round.
  • Advanced: Maximal effort, focus on explosive power.

Block 2: Steady State Endurance

• Structure: 20 minutes
• Exercise: Assault Bike Steady State
• Guidance:
  • Beginner: Maintain a pace where conversation is possible, focus on steady breathing.
  • Intermediate: Increase pace slightly, should feel like 6-7 out of 10 effort.
  • Advanced: Maintain a challenging pace, focus on sustaining effort throughout.

Cooldown (5 minutes)

• Purpose: Gradually lower heart rate and stretch major muscle groups.
• Exercises:
  • Assault Bike Easy Pedal: 2 minutes at a slow pace.
  • Static Stretching Routine: 3 minutes
  • Quad Stretch: 30 seconds each leg
  • Hamstring Stretch: 30 seconds each leg
  • Shoulder Stretch: 30 seconds each arm
  • Chest Opener: 30 seconds

Notes

• Ensure proper hydration throughout the class.
• Modify intensity based on individual fitness levels and comfort.
• Emphasize good form and controlled breathing during all exercises.

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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