Mixed Routine Assault Bike Conditioning Class

Mixed Routine: Assault Bike Conditioning Class

Welcome to our 40-minute structured group fitness class focused on boosting your conditioning with the Assault Bike. This class will include a warm-up, a main workout with structured intervals, and a cooldown.

Class Structure

Warm-Up (5 minutes)

• Dynamic Stretches (3 minutes)

  • Arm Circles: 30 seconds forward, 30 seconds backward
  • Leg Swings: 30 seconds each leg
  • Torso Twists: 1 minute

• Light Assault Bike Ride (2 minutes)

  • Easy pace to gradually increase heart rate

Main Workout (30 minutes)

Block 1: Assault Bike Intervals (15 minutes)

• Assault Bike Sprint Intervals
  • 30 seconds sprint
  • 1 minute rest
  • Repeat for 10 rounds

Block 2: Assault Bike Steady State (15 minutes)

• Steady State Ride
  • Maintain a moderate pace
  • Sustain for 12 minutes
• Active Recovery
  • 3 minutes of easy pedaling

Cooldown (5 minutes)

• Slow Pedal on Assault Bike (2 minutes)

  • Decrease intensity to cool down heart rate

• Static Stretches (3 minutes)

  • Quad Stretch: 30 seconds each leg
  • Hamstring Stretch: 30 seconds each leg
  • Shoulder Stretch: 30 seconds each arm
  • Deep Breathing: 1 minute

Remember to hydrate and listen to your body throughout the workout. Enjoy your session and push your limits safely!

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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