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Rogue Assault Bike

A high-intensity cardio exercise using the Rogue Assault Bike that provides a full-body workout targeting cardiovascular endurance and leg strength.

Exercise Overview

Category

High-Intensity Interval Training (HIIT)

Exercise_Type

Cardio

Difficulty_Level

Intermediate

Technique

Sit on the assault bike and grip the handles. Pedal with your legs while pushing and pulling the handles in a coordinated motion to create resistance.

Starting Position

Sit on the assault bike with proper posture, ready to begin pedaling and arm movement.

Finishing Position

Return to starting position after completing the workout.

Form Cues

Maintain rhythm, engage core, control breathing, keep form

Common Mistakes

Poor posture, not coordinating arms and legs, rushing movement, poor breathing

Progression Tips

Increase resistance, longer intervals, higher intensity, add variations

Regression Tips

Reduce resistance, shorter intervals, lower intensity, focus on form

Safety Notes

Maintain proper form to avoid injury. Start with lower intensity and gradually increase. Stop if you experience chest pain or dizziness.