This Air Bike and Dumbbell Workout is the Perfect Finisher
With nicknames like ‘Satan’s Tricycle’, ‘The Death Bike’ and the often overheard ‘Can I Row Instead, Please?’ it’s safe to say that the air bike has a bit of a reputation.
PR issues aside, there are few machines with the ability to take you from 0-100 quite as quickly as this fan driven menace. With that in mind, we’ve put together a quick-fire air bike protocol, designed for days when your workout hasn’t quite tickled all the right spots, or you’re just in need of a sub-ten minute blast to blow off the cobwebs and open up those lungs.
Combining a high rep, full body dumbbell blast in the form of a ‘thruster’, this workout delivers your daily dose of medicine-building muscle and stamina with zero faff. But you’re going to have to work for it. Hard.
Begin with a 25 calorie sprint on the bike, followed by 25 thrusters, completing round one. Immediately follow on with 20 of each, then 15, back and forth all the way down to a soul-sapping 5 rep finish. Rest only as necessary in order to keep your form on point and swerve injuries, but remember: this is a sprint, so lock in a pace and hold on tight.
The Workout
Air Bike x20/15/10/5cals
Set up on the bike – your back should be straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle (A). Go for a max-effort sprint until the display reads the desired calorie number, keeping your torso and head up, and controlling your breathing (B). Push the first few calories as hard as possible, then settle into your pace.
Thrusters x20/15/10/5
Clean your pair of dumbbells up to your shoulders and squat down, keeping your back straight and your chest up, until your thighs are beyond parallel to the ground (A). Stand back up explosively and, in one motion, press both of the dumbbells overhead to full lockout (B). Now, reverse the movement and repeat. Quickly.
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