So, the harder you pedal, the harder the pedaling gets.
That’s why he created this Assault bike workout, alternating 40-second biking intervals withbodyweightstrengtheners.
Below, try Armond’s Assault bike workout for yourself.
Photo: Westend61/Getty
You’ll need:An Assault bike.
Most gyms have them; ask a trainer to point one out if you need help.
Or, if you’re obsessed with Assault bike workouts, consider buyingone for your home gym.
Round 1
Pedal as fast as possible for 40 seconds.
Dojumping jacksfor 40 seconds.
Round 2
Pedal as fast as possible for40 seconds.
Lift the left leg and rotate the torso to touch the right elbow to the left knee.
Switch sides; repeat.
Round 3
Do powermountain climbersfor40 seconds:Start on the floor in a palm plank position.
Step left foot up to the outside of left hand.
Hop to switch sides.
Round 4
Dosquat 180 jumpsfor 40 seconds:Stand with feet hip-width apart and arms by sides.
Squat, then jump as high as possible, rotating midair so feet land facing the opposite direction.
Round 5
Pedal as fast as possible for 40 seconds.Take 20 seconds to get off the bike.
Do squat lateral leg lifts for 40 seconds:Stand with feet hip-width apart and arms by sides.
Squat, then stand, raising left leg to the side up to hip height.
Lift the torso and legs, coming onto the tailbone so the body forms a “V” shape.
Spring body forward intoplank, then do a push-up.
Push back to start; repeat.
Step right leg back into a reverse lunge, bending right arm forward and left arm back.
Stand on the left leg, kicking the right leg forward and driving arms in opposite directions.
Repeat for 20 seconds.
Switch sides; repeat.
Bring the right elbow and knee together to touch near the waistline.
Repeat for 20 seconds.
Switch sides; repeat.
Lower toforearm plankone arm at a time.
Return to palm plank one arm at a time.
Round 12
Do sizzle sprawls for 40 seconds:Run in place with fast feet.
Every 5 to 10 seconds, drop, lowering entire body to the floor.
Pop up and immediately resume fast feet.
