Cardio

Bike

Cycling improves cardiovascular health, boosts lower body strength, and enhances endurance. It's a low-impact activity that benefits your leg muscles, heart rate, and calorie burn.

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Bike instructions

Step-by-step instructions

Stand next to your bike and place your hands on the handlebars.

Swing one leg over the bike seat and plant it firmly on the ground on the other side.

Sit on the bike seat, keeping your other foot on the ground for balance.

Push off the ground with one foot to start moving, then place both feet on the pedals.

Begin pedaling and keep your back straight to avoid strain. Remember to maintain a reasonable speed and use the necessary gears as required.

Stand next to your bike and place your hands on the handlebars.

Swing one leg over the bike seat and plant it firmly on the ground on the other side.

Sit on the bike seat, keeping your other foot on the ground for balance.

Push off the ground with one foot to start moving, then place both feet on the pedals.

Begin pedaling and keep your back straight to avoid strain. Remember to maintain a reasonable speed and use the necessary gears as required.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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