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
1
Stand next to your bike and place your hands on the handlebars.
2
Swing one leg over the bike seat and plant it firmly on the ground on the other side.
3
Sit on the bike seat, keeping your other foot on the ground for balance.
4
Push off the ground with one foot to start moving, then place both feet on the pedals.
5
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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