So happy to have you here, & even happier you decided to start using an air bike🙏🏼 Glad you made it 10 minutes! This is definitely tough. If you want, feel free to cruise nice and easy through the intervals, and just work on building your base zones at a low intensity every other workout. That way, you won't get too burned out as you don't want to go all out on this thing every workout.
That's so awesome to hear Kali👐🏼 Very proud of you🙏🏼 When you're ready, you can try this one next. You could still Warmup. for 5 minutes first, try this video, then Cooldown for 5 minutes. ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=LtrgdXR2UMylyPxy Its a 20/40 style format so it's a bit more intense. Keep me posted on your progress💪🏼
Haha thanks, it definitely gets tough! ruclips.net/video/RImAfDCKn-o/видео.htmlsi=0hZiO7dgNew4i3de In this 5 minute challenge, after the 8:32 in the video, I can't even talk at all😅
After a 2 year slump in exercise..just purchased a used Assult bike. Searched for youtube for advice..found you !! Thank you...I am back.on the fitness feeling good path again. You made a difference !
Hey Tracy, welcome to the family!🙏🏼 Super excited that you just got an Assault Bike😁 Every time I hear that it makes me smile, I'm ALWAYS recommending everyone I know to own one. It's one of my favorite pieces of Cardio equipment that gives you such amazing results🙏🏼 I'm not sure if you Resistance Train at all or have ever tried any Bodyweight workouts, but I recently put out one of my best 30 Day Beginner Programs I've ever created online💪🏼 Check out the comments section for a full breakdown of the program in the video below. ruclips.net/video/NA2ug49gplQ/видео.htmlsi=hUOjZ8vQg1yY2Z86 You can 100% use the Assault Bike Workout as part of your Cardio workouts on the program to really help your results👌🏼 Feel free to comment on the videos if you try the program and let me know what you think🙏🏼
I've been looking at this bike and read many reviews but this is the one that has convinced me to now buy this bike,I'm 62 and would like to make as long as I can in this world,great video and inspiring to me and my family,just lost my dad and he worked out a little and made it to 91,,,,,ordering it today...Cheers Frank (that was my dads name too) x
Hey David, sorry about your Dad😥 My Dad's name is Frank too & I wish he would exercise more as well as he's very overweight & sedentary. I know your going to enjoy using this bike! I hope everyone can help improve the quality of their life, & surely a workout like this will help add years to your life. I heard this saying before that every hour of exercise can add 3 hours to your life. I'm not sure how true that is, but I definitely feel it holds some merit💪🏼 I had a client at 60 who lost over 100lbs, the first 60 came from walking...& the last 40. was from weight training & using this Assault Bike in our workouts😁 Please keep me posted if you ever have any questions & I'll be more than happy to help🙏🏼
Thanks for stopping by & I'm so glad you enjoyed it🙏🏼 If you want to try one a little harder, give this one a shot💪🏼 ruclips.net/video/AjrdJRjP5sU/видео.html
Love to hear it Jacklyn🙏 If you want to crank things up a notch, here is a little harder variation of this workout, just a little shorter👌🏼 ruclips.net/video/AjrdJRjP5sU/видео.html
As a Pharmacist I preach. Diet, exercise, medication. There are so many people who jump to just medication and wonder why their levels are high. Same goes for kids. Mine sees me sweating and does this bike at 8 years old. Every workout step she’s right with me and she’s a girl. I just got the bike as an add on. It’s an awesome addition that trains your resting metabolism and recovery. Great videos man and you got a new follower as I look to spice it up with the Rogue bike
I'm so proud you got your daughter working out on this bike! She's lucky & blessed to have a father like you🙏🏼 My Dad supported me playing soccer growing up, skating, riding my bike, & made sure I stayed outside all summer😅 If we had more parents like you, we would have a better nation of fit children & teenagers💪🏼 Happy to have you here, & you might like my video on my thoughts on Diet & Nutrition👌🏼 ruclips.net/video/fxhUtrVJNMg/видео.htmlsi=A6pWwZqrNMaNUi9X
That's awesome! It's my favorite piece of equipment for conditioning. Nothing gets me wiped out faster than using this bike💪🏼 If you ever want to turn things up a notch, I have a shorter, yet more challenging workout you can try when you just want to give it your all for 10 minutes. ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=6OM0AORAkPQ_tTYh
I'm so happy to hear this🥰 When you are ready, feel free to try adding this Beginner Bodyweight Workout Program to your routine. The Cardio Workout you just did pairs perfectly with this program💯 ruclips.net/p/PLX24V2D231yZVvdj4oVng_wVqBUxVL-5p&si=KuBTqAY7t2RtF1_B
Frank, thanks a lot for creating this video. I looked in the comment section to see if anyone has broken this out by each set. Would you mind outline each set for us so I can program this into the bike? Many thanks.
Thank you for the great workout! I was headed for a knee replacement and since working out on my bike for only 2 weeks; my knees feel so much better I’m putting of surgery!!!
Jillynne, that is ashamed amazing to hear you are feeling better! Regardless of what you decide to do later, you want to do as much prehabilitation as possible. These few workouts have done well for me. Knee Rehab ruclips.net/video/Gl0ugmrcJXs/видео.htmlsi=XW6ZL39SG2o5ADcU Lower Body Foam Rolling ruclips.net/video/SWTQXr3etyU/видео.htmlsi=g7hm1gE4s5a_ltwL Hip Strengthening ruclips.net/video/iSngiKU2KB0/видео.htmlsi=fKlJ3RDeL5dxEsTj If you happen to try any of those, let me know what you think? Again, I'm so glad to hear you are feeling better🙏🏼
Just stumbled across your channel. After going from some form of training fitness 3 times a week and gym the same then playing rugby on the weekend. I ruptured my Achilles twice not allowing me any kind of physical activity in the last 8 months, being in the worst shape of my life. I picked up an assault bike last week. Seeing this video and actually being able to follow the workout, it was the first time I've got a sweat on! Makes me confident I will get back to fitness. Cheers. Keep doing what your doing.
Wow Daniel, I'm so happy to help reignite your energy for fitness🙏🏼 Did you already do physical therapy & rehab? Try & think that any setback you may experience is an opportunity to get stronger. I'm scheduled for ACL & Meniscus surgery March 1st, so It'll be a while before I can go hard at some exercises I've been doing lately. I'll be documenting all of the rehab on RUclips💪🏼 Hope you're feeling much better! When you're feeling ready to challenge yourself more, you can try this 10 minute Assault Bike Workout. ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=DhMZ5bqhAEKHluwY It's a 20/40 style interval. If you have to go easier on the intense parts, go at it as best as you can.
This is so awesome to hear, super proud of you💪🏼 If you want to try something completely different, try and give this treadmill Workout a shot. ruclips.net/video/kIfDGtrJGU8/видео.html When you're ready to step things up on the Assault Bike, try out this 20/40 version😁 ruclips.net/video/AjrdJRjP5sU/видео.html
@@Frankwallfitness Will definitely check out the other video as i adjust to this work out. On the look out for some body weight strength training to mix in. Didn't see you had one?
Awesome! I have over 100 Bodyweight workouts!😁 Here's the playlist: ruclips.net/p/PLX24V2D231yaiVxPn3L5KuhAndLGftRUC If you are just getting started, try beginning here: The Ultimate 10 Minute Beginner Bodyweight Full Body Workout: ruclips.net/video/5k9BS0toc7g/видео.html Definitely let me know how that one goes and what you thought?
Really happy you loved the video🙏🏼 Its one of my most favorite workouts I've done on my channel, from picking the music to showing people the beauty of the assault bike😁 If you liked that workout, you might like this 10 minute more challenging version👌🏼 ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=b8PelsQsrwFLTuI9 Also, don't forget to checkout my video on Diet & Nutrition to understand my philosophy on food💪🏼 ruclips.net/video/fxhUtrVJNMg/видео.htmlsi=uMbMHESlr8zUrgqO
Thanks so much Deb🙏🏼 If you liked this one, I have another one that's a bit more challenging if you want to use it as a Finisher after one of your strength training routines. It will seriously drain you off all of your energy😅 ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=yYXOJyfBu3oGLjg7 It's just 10 minutes, 20 seconds hard/ 40 seconds moderate. If you push it.... you will feel it!💪🏼
I'm so happy you enjoyed it🙏🏼 Thanks so much for checking it out💪🏼 If you want something a little harder, you might enjoy this one next! ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=eTNnWpX_MZeIy7hb
This was a good one! Thank you for putting this workout and video together for us all. I’m super out of shape and less than a week into assault bike ownership. Looking forward to putting in work and seeing some results, and I appreciate your help!
Welcome to the Assault Bike Club Patrick🙏🏼 This Bike is one of the fastest & best ways to get the job done💯 I'm not sure where you are exactly at when it comes to Resistance Training & Bodyweight workouts, Ido have a full 30 day program, that can be extended to 90 days using Bodyweight Only. Best of all, I made all of the routines as Beginner Friendly as possible👌🏼 You can watch the program orientation video here: ruclips.net/video/NA2ug49gplQ/видео.htmlsi=PK5tKJYBwwjh9-P6 Everything you need to know is posted in the comments section.
Hey James, so happy to have you here🙏🏼 Keep me posted with your progress. Whenever you get a chance, checkout this video. ruclips.net/video/5k9BS0toc7g/видео.htmlsi=ygsuWaTaaI6qfdV3 It will pair perfectly with this workout👌🏼 Are you exercising at a gym, or at home?
I'm so happy you enjoyed the workout🙏🏼 If you're ever wanting to step things up a notch, I have another workout that is a little bit harder💪🏼 ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=HdE7IWPKmTdgYIAt It's only 10 minutes, but the intensity is a bit higher👌🏼
I appreciate the support James🙏🏼 Here's another 10 minute assault bike interval workout that's a little more intense if you want to give it a shot. ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=GRHW8C23em3hF1Dz
I'm so happy you found it😁 When you're ready for it, this one could be a little more intense, but it's worth a try after doing the Beginner Routine. ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=8Xgx2ua8yOG5dWGf
That was great. I bought an echo for hiit but have really been enjoying it for steady state cardio. Also it’s rare to hear PUTS songs on workout videos. Nice choice of music 😊
Thanks so much Lori! Yes, steady state Cardio on the Assault Bike provides so many benefits as it's something I started to do for the first time after getting a metabolic test on this bike. ruclips.net/video/5ouVKSSWqYg/видео.htmlsi=Dc4vm20eObTUG50W You wouldn't believe how challenging it was to get that Acid Raindrops song on there, it's one of my favs😅 I had to submit 3 copyright claim requests & by the grace of God on the 3rd time after being denied twice it was a miracle that I was approved to use the song. I had messaged them typing out a damn near 2 hour email talking about how the song would really transform the workout to make it stand the test of time.... Got lucky to be able to use it. Happy you enjoyed It😁 Not sure if you'll enjoy the next soundtrack as much (as it's always tough to get the right copyright free music), but here's a 10 minute Assault Bike Workout that's pretty challenging😬 If you try it, let me know💪🏼 ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=cHeb_k0FR8Lw40Ni
Thanks Martin! This was my most favorite Workout I have ever filmed yet👊🏼 I love the assault bike! Be sure to check out my harder version of this, it's a 10 minute 20/40 routine: ruclips.net/video/AjrdJRjP5sU/видео.html If you're looking for Death☠, I have a 4- Minute Assault Bike Workout that will make you feel completely miserable😅 It's a 20/10 Routine..... ruclips.net/video/I0scHDDn9so/видео.html
I'm so glad you enjoyed it Eric🙏🏼 If you ever want to make this workout a little more challenging, you can cut your workout time in half & try this more intense 10 minute version💯 ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=4V8-1wn_N_zcn37G
Thank you So much Donna!🙏 Comment back and let me know how you feel after you try it💪🏼 Also, this workout pairs perfectly with a full body workout if you are not already exercising. ruclips.net/video/5k9BS0toc7g/видео.html It's Bodyweight Only and for beginners, so you can share it with a few friends who are new to exercise💯 If you're more adventurous & advanced, this 20 Minute Full Body Dumbbell Workout will do the trick😁 ruclips.net/video/3QafBTx3O-E/видео.html
I'm really glad you enjoyed it🙏🏼 When you are ready to turn things up a notch, checkout this 10 minute Assault Bike Workout next💪🏼 ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=rD4cb6x0YVbTuUL8
I have continuous a-fib, and nearly failed my stress test uphill treadmill 3 months ago, but this is totally do-able! I'm a 5'2", 74 yo. girl. And I can totally rock this one. It's the big hills in my mountain town that are a real challenge but I switch off with this and the hills. Wish the seat moved a bit more forward but I got a more comfy seat: The Serfas TBM-30 Tailbones Memory Foam Waterproof Cruiser Saddle...Yeehaw! Thank you for this workout.
This is awesome to hear! I always thought the seat that came with it was way more comfortable than one that came with a standard spin bike😅 But good to know there is even something better! Are you doing any kind of walking at all? Of course I always prefer the bike, but this is a nice Beginner Walking Workout to help you tackle those hills💪🏼 ruclips.net/video/kIfDGtrJGU8/видео.htmlsi=mendNDE39iFcfyaZ If this Assault Bike Workout ever becomes too easy, this one is a bit more challenging😬 ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=RyJfnJwGrgEyRKkp Lastly, give this Bodyweight Workout a try if you don't already strength & resistance train. It will help you get started😁 ruclips.net/video/5k9BS0toc7g/видео.htmlsi=R-okgb1FzmZjspCK Have you been exercising for a while now?
@@Frankwallfitness I just noticed your great reply here. Yes, speed walking 1 and 1/2 to 2 miles up and downhill alternating days with a 50 minutes low impact aerobics with sandbags (stretches, yoga, lifts). Will work in some trampoline (I have a Cellercise), and some Kettlebell, and do your HIITS on my Rogue Echo. I will look at your video suggestions and let you know about those. I sure appreciate your great attitude and attentiveness...and enjoy following along with this video (over and over). You are awesome, and I pray you have great success in all you do!
Awwwww.. thanks so much! I try & treat everyone here just like they were clients & friends of mine🤗 I just want to foster a friendly & helpful community so we can all lead wonderful healthly lives💪🏼 Nice to see you doing lots of different forms of exercise. It's nice to mix things up & challenge yourself in different ways👌🏼 I started incorporating more yoga last year as it has helped breathe some new life into my mobility routines😁 Happy you are continuing to get a ton of value from my workouts🙏🏼
Just got my echo and tried this workout. Awesome for first time! This thing is definitely a butt kicker Going to do this in the mornings then goto the gym. May do it again in the evenings periodically
This is so awesome to hear💪🏼 Keep me posted with your progress🙏🏼 When you're ready you can try this 10 minute version, it's definitely more intense. ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=K_KV6GKHVKh2Fzht
Hi Matt, great video. I’ve had my Echo bike for 7 days and just completed your beginner session. Really pleased considering I’m 6ft 6 and 350lbs. Thanks again.
My name is Frank Wall😁 I'm so happy to have you here and glad you got through this🙏🏼 Do you do any kind of Bodyweight Training or Weightlifting at all? This is a very good Beginner Bodyweight routine that you can try that pairs perfectly with this video💪🏼 ruclips.net/video/5k9BS0toc7g/видео.htmlsi=Rt-IvDaOp6H1-sfk If you try it, comment on the video & let me know how if went. Keep me posted on your progress, I'm rooting for you to succeed👊🏼💯
Sorry Frank, I don’t know where Matt came from. Trying to lose weight and improve cardio. I’ve lost 90lbs so far, mainly through walking. Started doing the echo bike, combined with kettle bells and slam ball for the past 2 weeks. I will be having a look at your other videos, it’s so much easier watching you, makes the session go much quicker. Thanks again Frank.
Oh wow! That's amazing you have already accomplished so much! You're a little taller than my client Joey, but he just lost his first 30lbs, down from 379lbs. He's about to start his 3rd month. ruclips.net/user/shortsxyByqcFU0W8?si=NxMSzjBY9phdPGxZ Kettlebells & slam balls are both amazing tools. Keep your nutrition dialed in too. Here's one of the best videos I feel I ever made regarding Diet & Nutrition. You can learn a little more about my philosophy on food. ruclips.net/video/fxhUtrVJNMg/видео.htmlsi=K8Ri5M-cEV0oijMq Just keep up with the healthy eating, & most importantly, stay consistent. This is one of the hardest things you will ever do in your life, but I'll be here to help guide you along the way😁
You are very welcome🙏🏼 If you are looking for a Beginner Bodyweight Workout Program to accompany this workout, definitely checkout this playlist. ruclips.net/p/PLX24V2D231yZVvdj4oVng_wVqBUxVL-5p&si=ksCHQlYhCJZbFYb8 If you watch any of the videos, feel free to comment on them & let me know if you need any help💪🏼
Damn, you’re awesome. Just tried this workout from Canada. Your workout is the first one on my air bike. Feels great! I appreciate your fitness approach that includes considering our mental health and not just a beach body goal.
Wow.. that's awesome Anita, thank you so much!🙏🏼 The air bike is such a great investment. I'm Glad you got one💪🏼 I'm not sure if you lift weights or resistance train, but if you know anyone that is new to working out, this is a great Beginner Bodyweight Workout to try😊 ruclips.net/video/5k9BS0toc7g/видео.htmlsi=ZMLFsFzxCunNqGsC
Ok thank you. I am just getting back into weight training but I love bodyweight workouts. Can you send me the link that you mentions about weights vs. Cardio?
Absolutely! Now, definitely keep up with the Air Bike. This video down below is just a reminder to prioritize strength first, then add in cardio second to reap long term benefits from both💪🏼 ruclips.net/video/-cfm0fTttEw/видео.htmlsi=P9qPJuiStN-hysi7
Got aquatinted with this bike about last year and compared to the smaller air bike this is a beast it will If anyone is serious about conditioning this will get you there…. There were others that were breaking the chain driven model with a smaller fan. A mere mortal isn’t hurting this bike and following what this guy is telling you will get you there without a lot of pain… If anyone has bought one new and quitting hit me up I’ll take it off your hands 😢
Thanks for sharing your thoughts🙏🏼 Definitely checkout Facebook Marketplace. If you look long enough, you should definitely be able to find a really good deal. I really love the echo bike, I've had this for 3 years now and it's working perfectly from day 1💪🏼
Great video! I’m 54 and been getting back into fitness for the last 8 months for cardiac health. I started with a Hydrow rower and love it but my lower back does not. I need something else to break up the rowing and give my lower back more time to recover and like there’s in the store but hear scary stories about super fit people struggling with them. Your video got me super excited to get on one and confident I can make it work to my own level! Thanks!!
This is such a great place to start😁 And yes, this is a nice Alternative from the rower. If your back ever gets tight, feel free to try our this Mobility Workout for your back. ruclips.net/video/G-qAjqkVWAY/видео.htmlsi=B8_9z_MEjKwvPodZ
@@Frankwallfitness thank you! I just watched it and you hit all my daily complaints, especially looking around! I think this will be a good way to start my mornings. I train protection sport dogs competitively and my past injuries make some of the work more difficult and being stiff is a big one. I found your video as I’m trying to decide between the airdyne and echo bikes. I found An airdyne to try yesterday and it didn’t aggravate my back at all, but it was a darn sight more fatiguing that my rower! Unfortunately I can’t try the echo but I’m leaning that way if they can deliver it timely when I call them this morning. I’m a sucriber now, I appreciate your energy to motivate me as I start out here!
@@TheForgottenMusketeer Happy to have you here🙏🏼 Your job sounds like it can place a demand on your joints, so mobility will be key for sure. Either Bike will honestly work, its just whatever fits best in your budget & that feels the most comfortable to sit on. The workout portion will always be challenging😅 The bike is one of my favorite pieces of conditioning equipment of all time though. Here's another really good 15 minute Dynamic Stretching Routine you can try too. ruclips.net/video/LI9d2Xixaw0/видео.html
How have the Assault Bike Workouts been going? Finally saw this comment! Have you been able to increase the amount of calories you burned in 10 minutes with this workout?
Just found this. Have an echo bike that has been collecting dust, use to CrossFit, injury and now been sedentary past 7 years. Cholesterol is through the roof and motivates me to work again. I’ll post my numbers and journey in here with what I’m taking vitamin wise. Plan to do this workout 5 days a week watching this video. I’ll keep you updated on my progress with labs I plan to get monthly before I start a statin. Thank you for this.
Hey Alexander, this is so awesome to hear! Check out this workout when you get a chance. I would love for you to try this first, then try the bike workout. ruclips.net/video/5k9BS0toc7g/видео.htmlsi=2wBTXi4UHmeJMBDp Please, keep me posted with all of your progress and your journey. I'm here to help💪🏼
@@Frankwallfitness I will incorporate this into my workout. I’m super motivated to change my cholesterol numbers, I will start a new post this week with my numbers, vitamins and workout schedule and be back end of month with labs results after just using this program!
I'm looking Forward to your progress! Oh...I almost forgot.... you'll have to do a little clicking around from video to video, but In do have a free 16 week program you can try. You'll be able to integrate the Assault Bike Cardio Workout into this routine if you'd like. ruclips.net/video/OHGeZGwe6OE/видео.htmlsi=2-UdA0ojUc8-Xdb_
Following up on this. Lab redraw is next month, Feb, MD wanted to give it 3month wait. Month 1 I was very strong sticking to your program, holidays rolled around and I slowed from 4x a week to 2-3. Back on 4x week and avg BP has dropped. Used to be hypertensive and now have normal BP. Cardio wise I feel so much better and legs have gotten stronger. Will post before and after labs in 2 weeks. Still continue to watch your echo bike videos
@knoxalexander6885 Wow.. this is awesome! Getting your Hormones optimized is seriously the most important thing you can ever do! I'm going to start a new series of videos focusing on exactly this & encouraging everyone to get their labs done. Your blood work shows exactly how your body is performing, & gives you the stats on how you can optimize it. Feel free to message me on Instagram when you get your results & I would love to hear about how things changed💪🏼
I just purchased a spin bike. After doing a bunch of online research I am, of course, suddenly getting RUclips videos about both spin and echo bikes, this video being one of them. I considered getting a Rogue Echo bike but it was a bit out of my price range and to be honest, being a bit out of shape, I thought the Rogue Echo bike would be a little too much for me to start with. My primary goal right now is just to be consistent on it and use it regularly so I wanted to start with something simple. Seeing this video really makes me want to get one in the future. I also wanted to say that this video and you in particular are incredibly motivating! I like that you mention not only the physical benefits of exercising but also the mental / emotional benefits. Also mentioning a bit about your own struggles and that your life isn't perfect is great! Too many Creators portray their lives as being perfect which only makes the viewer feel worse. Thanks again for your video and I will definitely keep watching!
Wow.. I'm really moved by your comment... THANK YOU so much for sharing🙏🏼😊 Yes.. YOU MUST get the ECHO BIKE😁 Its so worth it! I have a few brand new Beginner clients that are close to 400 & 300 lbs using it... they are making it happen.. The Most important thing is to just be consistent. Also, feel free to check out my video on Diet & Nutrition as what you eat will lead to all of your success💯 ruclips.net/video/fxhUtrVJNMg/видео.htmlsi=03CvNaDCCgehGS4g If you have any other questions, feel free to comment on any of my videos & I will do my absolute best to help you out💪🏼
@Frankwallfitness Thanks, I'll check them out. Actually, weight is not an issue for me. I'm approximately 5'11" and weigh around 150 lbs. It's actually hard for me to gain weight. I know, poor me. I've had numerous health, situations, though, due to the fact that I've been a Type 1 diabetitic since I was 12 (now 54). My main reason for the bike is to help keep my BP under control and just improve and keep healthy and fit. CONSISTENCY is my "word" for 2024. I appreciate your response and will definitely check out your resources. 😀
Oh wow ok... well.. the biking will definitely help💪🏼 For sure make strength training your number one priority next year. ruclips.net/video/cnhxevwYFzc/видео.htmlsi=XL9bGuzzqQc63_f9 Cardio is really important for for sure, but I want you to be equally as strong. ruclips.net/video/-cfm0fTttEw/видео.htmlsi=byK1-1nSjM_zEaDV Of course.. stretch too😁 ruclips.net/video/LI9d2Xixaw0/видео.htmlsi=jMgvH9jnaOS3_Llv
I’ve got an old mid 90s Schwinn airdyne comp and the computer is pretty basic. I camped on a phone holder and play the video to get it done. I love how you’ve got this thing timed out with the red/blue timer because when I’m gettin’ it I can’t read the numbers haha. Been throwing this into the mix 2-3 times per week, and it’s a good one for me just starting this stuff again at 43.
Wow, this is so amazing to hear. Keep up with this and don't stop💪🏼 If you want to compliment this routine, you should try out this Beginner Full Body Workout that's just Bodyweight Only. ruclips.net/video/5k9BS0toc7g/видео.html
I’ve been keeping up with this and actually paying attention to portions when I eat. The excess weight is just melting off. From this time last year I’m down 64lbs with most of the progress happening since I got motivated in mid June this year. Thanks again for putting this out there, got it in my regular rotation.
@@bobp4036 Damn Bob this is so badass! I'm so freaking.proud of you🙏🏼 Man, if you want to shoot me a DM, on Instagram,.I would love to talk to you more about what you are doing. I'm very Happy to hear about this, you have really made my day😁
Lol.... Not the first time I've heard that😅 My older workouts have no talking, but I try and coach people through the sessions now. I'm sure I'll have some different ones in the future with less talking more music. There's only so much I can say in these assault bike videos🤣 Congrats on the 200 calories! Awesome Job👊🏼💯 If you're ready, try this harder Assault Bike Workout next to mix and match these two💪🏼 It's only 10 minutes, but it's BRUTAL! ruclips.net/video/AjrdJRjP5sU/видео.html
Ohhhh man! Happy to hear you at least have one of these. That means you had good intentions on buying one of the best pieces of Cardio equipment ever made💪🏼 Let me know how your workout goes next week? If you want to try something shorter & more intense, I also have an alternate 10 minute version. ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=HtYIFBfwRs0AThco Don't let this bike ever collect any more dust again please🙏🏻
I think sprinting is similar to power lifting, generating enertia from the intensity....so it's probably fine to do the ten second sprints every five minutes and just go at a low steady state pace as a baseline. How we built endurance quickly during soccer pre season.
That's something I like to actually do for my long 45 minute Assault Bike rides! But man that's a really great idea💡 I'm actually on Day 18 of Rehab from my ACL surgery. I am BARELY riding the bike for 10 minutes daily now.. so slow it doesn't even register to turn on😅 Just trying to get the knee moving. When I'm back in action I'll create a longer workout based on what you are saying💯
Acid Raindrops by People Under the Stairs was voted #65 from The 100 Greatest West Coast Hip Hop Songs of all time by the Rolling Stones. Honestly I would have given it #1, it's one of my favorite tracks to Jam to at anytime. There's plenty of great hip-hop tracks, don't get me wrong. But this one in my eyes is hard to beat🎵 I had to write 2 separate almost 2 page essays begging to be allowed to use this track in my video.& why I felt it would dramatically change the video & how it could get more people to learn about one of the greatest songs ever made😅 I got so lucky!🙏🏼 Glad you dig the vibe of the song too💯
@@Frankwallfitness glad you took the time to advocate for using the song. Was the appeal to Om Records? I agree, it gives the video a unique feel, mellow and relaxed, but focused and energized. I also enjoyed the content in this video. Never tried the Assault Bike at my gym and thought I'd look it up. Might jump on it the next time i feel like getting a killer workout 👍
@@jasonlin5460 Yea, started with INgrooves, then OM Records, even reached out to Thes One on Instagram. Appeal was denied the first time, submitted a second time, & I guess I got lucky. Definitely give the bike a try, it's a killer workout💪🏼 When you're ready to step it up, you can try a harder version here: ruclips.net/video/AjrdJRjP5sU/видео.html
Just got my bike and searched RUclips for some beginner advice. This video has been really helpfull. I think I'm gonna start with only 5s and see how hard it will get. And then move on from there. Let 2023 be the year I finally face my weaker self
Hey Donovan, that's a great idea! And I'm SO PUMPED you got this bike👊🏼 It's one of my favorite Cardio machines ever. I use it at the gym, I have one at my studio, and I have one in my garage too😅 So, there's never an excuse for me not to use this thing😁 5 seconds is a great idea to start. I wanted to make this workout a little challenging, as you can see in the video that even 10 second bursts for me huffing and puffing! Keep me posted on how this goes and you comment on this video again, or, even shoot me a message on Instagram to keep me updated with your progress💪🏼 If I were brand new, I would try using this a few days a week to start, preferably with 2 days away from the bike to recover some. My Favorite Beginner schedule would be: Monday/ Thursday Tuesday/ Friday Wednesday/ Saturday Thursday/ Sunday This way, you could aim to fill in at least 3 days of Strength & Resistance training in between. If you are brand new to exercise, this is one of the best 10 Minute Beginner Full Body Workouts I've ever created with no weights or no equipment required. ruclips.net/video/5k9BS0toc7g/видео.html If you try the video, definitely let me know how it goes🙏 Again, so happy to have you as a part of my channel and I'm rooting for you to have your best year ever with your workouts👐🏼
@@Frankwallfitness really appreciate the detailed response. Just finished my first ride with 5/50 and man even with 5s full speed for 6 rounds I sweated like crazy. I can't imagine doing 10/20 lol I would probably blackout. That schedule sounds interesting I will try that thanks. I got a small child so my strength workout resolves around picking her up and carrying her all over the house lol. Might get a cage and some dumbbells later this year. 💪🏻
@@7ens3nButt0n The dumbbells are a must! Checkout Facebook Market place. You can always find someone selling cheap used Fitness equipment on there. I just picked up a new belt squat machine for my studio that's normally $1100.. and got it for $500. You can find a lot of good deals on there if you just keep looking for some time.
@@7ens3nButt0n Yea.. even 5 seconds is still intense! Your Conditioning will improve every week👊🏼 Maybe in the fall when you are a bit more conditioned and building up to being a little more comfortable with the 10 seconds... you can give the 20/40 Workout a go💪🏼 ruclips.net/video/AjrdJRjP5sU/видео.html Similar intensity format... the first 4 rounds don't have to be all out.... just a little faster than normal. But, consistency and good nutrition will go a long way. If you haven't seen this video already, you should check out my video on Diet & Nutrition so you can understand my philosophy on food. ruclips.net/video/fxhUtrVJNMg/видео.html
impact in running and skip jumping all depends on the strength of ones feet and the technique. most people just destroy their body from running due to never learning to build up strength in feet before they run.. that is why and the only reason they screw up themselves... modern day people are not used to run half an hour or even 2 minters.on high speed... we should all learn to take care of our feet better!
I could do a deep dive video on this for sure! I'm still a fan of running, for me, trail running, sprint workouts outside, Deadmills on a treadmill, Incline walking, & sprints on the Assault Runner (curved treadmill) are my favorite for fat burning & Cardiovascular health if I'm going to use the equipment. Yes, nurturing your feet is one of the best things you can ever do, especially for running, as seen in this video using a foot roller. ruclips.net/user/shortsOumN4wNNGSg?si=MT7-IU9JOZtsE6CM I'll definitely recommend lower body mobility as well to anyone who will be running or walking alot. ruclips.net/video/ZMVW0GzZTpI/видео.htmlsi=ZySZ_a-34_RLUOFA You're right most people need to Beginner Fundamentals to build up strength in their lower body, like with these two lower body workouts. ruclips.net/video/DrOTSHyMbMg/видео.htmlsi=moWav0ffwxCeoGep ruclips.net/video/vWoPkU2g2No/видео.htmlsi=msyiEL1jcNg-rC6H As long as your mobility, strength, & running technique is great, while implementing TONS of stretching, I'm a fan of running as it's so easy to do.
Hi there! I have a Body Ryder "assault bike"-is not as fancy as the Rogue but it does the job. Love this beginner workout!! Would you be kind enough to suggest another workout following this beginner one. Cannot wait to start a new one! Thanks!
I do have a Full Beginner Bodyweight Workout Program that you could follow for a full 30 to 90 days using this orientation guide. ruclips.net/video/NA2ug49gplQ/видео.htmlsi=VawG6-KonmwIC6K5 Everything you need to know on how to do it is pinned in the comments section of the Program Orientation video💪🏼 The Beginner Assault Bike Workout video you just watched could be used in this program for Cardio if you would like. If you're just looking for more Assault Bike Workouts, I only have a few. This one is 10 minutes, & just a bit more intense. ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=SZsW9hAvod9f6CTB This one is only 4 minutes, but it's really hard if you go all out😬 ruclips.net/video/I0scHDDn9so/видео.htmlsi=6ZGzJ5BWM6wgcD3u Its ok to challenge yourself every once in a while though! If you try any of these videos, let me know how they went🙏🏼
This is the exact bike I have with the phone holder installed. www.roguefitness.com/rogue-echo-bike?sku=IP0895&gad_source=1 Its the Rogue Echo Bike. It's my favorite one😁 Thanks so much for checking out the video!🙏🏼 If you want a little more misery & discount try this one next😅 ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=wGs3Xz8_VZ1gojOW
Absolutely! Here it is if you want that kind of intensity next💯 ruclips.net/video/AjrdJRjP5sU/видео.html Have you been doing 20/40. for a while now? It kicks my butt EVERY time😅 The harder you go, the harder it gets!
@@Frankwallfitness I tried yesterday. It completely took me off course for the rest of my workout. :D Really glad I tried it. I like this video because of warm up and cool down.
Haha, thanks! These workouts always throw off any attempt I would have at a PR in my workout😅 These days, I'll save these for either the end of a training session... or I'll dedicate a session strictly for Core & Conditioning. I tried the Rogue Fitness Echo Hammer Challenge earlier this year, which was ABSOLUTELY miserable in a good way😫🤣 All out how many calories can you burn in 5 minutes...... one of the hardest things I've ever done. ruclips.net/video/RImAfDCKn-o/видео.html But what I really felt helped me was listening to Chris Hinshaw speak on how to manage your breath for a Max Effort event. Ever since I watched this video, I now ALWAYS start with a 5 minute Warmup.... and especially the 5 minute cooldown at the end, which I never used to do. You can watch this video linked down below on how he coaches athletes. Most importantly my big takeaway on the video was at 23:25 when he mentions lactic acid buildup, and how keeping your heart rate slightly elevated after these crazy sessions will help burn off some of the lactate out of the blood to use it as fuel to help aid in recovery so it doesn't just collect in the body. ruclips.net/video/vPBp9Obu10M/видео.html Let me know if you watch it. This guy is super smart when it comes to building your Aerobic Capacity as he has coached several top level Crossfit Games Athletes.
You are very welcome! Don't forget to accompany this Cardio Workout with a full body exercise routine for maximum results💪🏼 ruclips.net/video/5k9BS0toc7g/видео.html Also, this is one of my favorite core routines to help flatten out the stomach if you want to mix things up. ruclips.net/video/uIoHky5YUh8/видео.html All 3 of these workouts would pair perfectly together💯
Thanks for the info! I just got mine 2 days ago and I did 2 30 min sessions already and I'm hurting all over. I was kinda bummed i could only do 30 min and burn 335 calories. I can do 70-90 minutes on precore elliptical heart rate 130-145 and burn 1200 calories. I'm 265 lbs (down from 350lbs). So i guess keep doing the elliptical for the calorie burn a few days a week?
Congrats on the bike! That's amazing💪🏼 The bike is a more accurate calorie burn, basically it measures the power output & calories burned. Ultimately a heart rate monitor can help with a more accurate calorie tracker. Sometimes machines aren't super accurate with calorie burns as everyone's body is s little different when it comes to metabolism & the amount of muscle a person has. While it is not a bad form.of steady state cardio, if you enjoy it, keep doing it. Are your knees feeling good? Personally, I would get even more benefit with the stair stepper. You can feel your glutes working hard & totally works your legs👊🏼 You can feel that the bike is harder, and that it gets your arms and legs working more. Burning calories is great, don't get me wrong. Yet, I would focus on being strong, & of course your nutrition. As you go further down this journey, more resistance training will take you further along in improving your physique. But seriously...85lbs is freaking amazing and requires a ton of sweat & sacrifice, I'm really proud of you. But what got you from 350, to 265 won't be the same that gets you further down in weight. Keep maintaining your habits, but you'll want to add more resistance training & mix in other forms of conditioning such as sled push/pulls & even trying the ski erg for example to keep developing your physique. I hope some of this made sense? You might use the elliptical if you're feeling sore or want an easy Cardio. But even trying this 10 minute Cardio Workout twice would be a nice substitute for a 60 minute elliptical session as it challenges your body differently. ruclips.net/video/6P0QR5Ba9aY/видео.htmlsi=FYE9az1RLRr_QWaP You could even try mixing in a full Bodyweight Workout like this too. ruclips.net/video/vPxL3Jw1Hq8/видео.htmlsi=XZitXRThqD9djtDb Do you do any kind of strength training at all? Or have you ever tried any Bodyweight exercises?
Man....I think that's an excellent Idea! If you're going to be that consistent, do not worry to much about the intensity in the beginning. You can always gradually build the up. In 2014 back when I used to compete in the fitness model shows, I would use intervals similar to this, almost like a 20/40 in this video.. but for 20 minutes (which is a little bit harder) ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=_Z0q-gxHFB55TX6p Then I would perform some core training after for about 20 minutes. I would do this about 4 times a week in the morning. Then, I would come back in the evening at least 5 to sometimes 6 times per week to do weights. Now, I wouldn't keep up with. this style of training for no more than 16 weeks before I would back off to give my body a break. I say all of that as that I've done what you are thinking about doing and it really works💪🏼 Just remember to get protein with every meal, & if it were me, to get at least 3 quality meals per day, as the more you exercise the more fuel your body needs to handle the extra workouts. I highly recommend to checkout my video on Diet & Nutrition so you can learn more about my philosophy on food, & that will give you a better idea of how I approach nutrition💪🏼 ruclips.net/video/fxhUtrVJNMg/видео.htmlsi=hfiW43ItpF3T9i4J
Thanks Wes! These are the Lululemon City Sweat Joggers. My weight fluctuates from 194 to 204 during the year, I wear a 34 in pants, & I wear a medium in these for a more fitted feel. If you wanted them to be a bit baggier, you could size up.
I got here from your 10 minute HIIT follow along which I did yesterday. This one was also very good. Any recommendation as to how often can one do the a week? What do you think of just zone 2 on the assault bike? Currently I'm going x4 BJJ a week and two (light) gym sessions. I am only just now incorporating cardio
Hey Shai! Lots of great questions! I feel personally, twice a week is plenty with this style of interval based workout. And then also a steady state Cardio of zone 2 for 20-30 minutes would be safe, which you could integrate in between these Cardio sessions. So you could go every other day, with the zone 2 in between the interval days. Monday Wednesday Friday.....Tuesday Thursday Saturday Etc..
Love this video. Ive been using this as my cardio guide every morning M-F. Can you do me a solid and add time stamps so we can click to the workout faster? 3:29
Happy. You've been using this for your Cardio💪🏼 Definitely checkout the description. and you can see the time stamp to start the workout. But For sure, I can break it down next time with the warmup, workout, & cooldown. When you're ready, you can checkout a slightly more intense version of this workout. ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=8Xgx2ua8yOG5dWGf
Im getting this bike in a couple weeks. So tired of the treadmill, Im 47 and need something to push me over the edge a little. Im expecting torture. Thanks for video
Ohh man I'm so pumped to hear this! This Bike places to least impact on your joints, h swimming. YeaI have treadmill workouts on RUclips... yet I'm not really a fan of them...& I only made them because one of them became really popular. But I 💙 the Assault Bike....a love/ hate/ relationship😅 Let me know how it goes... and if you were tortured enough... this Assault Video is a little harder and will DEFINITELY do the trick😬 ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=wUHIF5q9MnnQNFTz
I have bike like this at home, i walk about 5 miles and i do about 7-1 minute all out rides on the bike on certain laps, i kill about 27 calories with every rep, i used to do 15 but i cut down to 7 because i keep getting tennis elbow that lasts for months but i think the elbow problem is coming from lifting the weights....
OMG... I'm dealing with golfers elbow myself (inside elbow)!... Tennis is outside the elbow... yea..definitely heavy lifting.. Start using fat grips for your back movements. .I would also reduce the weight and use the fat grips to help strengthen your grip. amzn.to/3Ko8BK2 Also massage your biceps/ Triceps & forearms. The first 2 exercises in this video shows you my favorite ways to massage the arms. ruclips.net/video/XDd7qdB2zIA/видео.html For me... I'm doing some wrist Curls with light weights. If it hurts to Curl,. use your other hand to help you Curl the weight, and focus on the Eccentric (lowering) part of the movement. You can also try holding a hammer or light Dumbbell by the end & rotating in & out 10 times. I would try scapula Retractions too, like in this video. These have helped me a ton. ruclips.net/user/shorts2BmWMl7kfWE?feature=share I hope some of this information helps. Let me know how your elbow is progressing Try more time under tension based exercises and take time backing off the weight. The elbow issue is sooooo annoying. I had it bad in 2015...a year & a half later it went away. (.I didn't know as much then about what was going on & how to rehab) I had a client have the golfers elbow recently & we got rid of it in 6 months. I just had mine happen within the past two weeks. I'm.praying as much as I know now that I can rehab it even faster. Let's keep in touch and see if we can get rid of your pain once & for all!
Then you obviously have some power and pushed yourself really hard, I'm proud. of you!🙏🏼 What you can do is the try this Again.. and see how the sprint time at 5 seconds feels?
Ohh Ok..I got it. Well I'm sure the Schwinn will work just fine💪🏼 It looks like it is a little pricier than the echo bike brand new, so maybe if you can look for a used one you can get a pretty good deal. Try out facebook marketplace. I always use it to buy and sell Fitness equipment.
Will this still work if I’ve a standard, stationary bike? Should I up the gear/difficulty since I’m not working my arms the way I would on an assault bike? Thanks!
For sure! Just go ahead & crank up the intensity for the resistance so it's very difficult for the 10 seconds that you are riding. Then you can drop the resistance as you perform the steady state portion. Feel free to cheek out my Spin Bike Workout to help complement your exercise bike. It's a little different, but if you try it, let me know what you think🙏🏼
Thank you so much🙏🏼 We did our absolute best to create a great assault bike workout experience 💯 If you're looking for an alternative version, you can try out this 20/40 Assault Bike Workout next💪🏼 ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=x0CCBuLC7XdrWfLb
Add in at least 4 days per week of strength training, & most importantly get your Hormones checked, or at least a total body scan to see where you are at, & how you can improve. ruclips.net/video/QngkeIU6Hww/видео.htmlsi=4EMVZ8zniAzu-uoD So, this conditioning workout is just a part of the puzzle. If you want to step it up, this Assault Bike Workout is a little harder. ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=Je6zlxnd0aA79V5W When was the last time you were in the Best shape of your life?
I know the RPM expectations are different for each person but I would really like to know what you strive for. I can hit 70-80 RPM at my max on my bike. I want a more effective airbike workout that doesnt murder me but gives me value. Maybe even for a recovery day (what kind of active recovery day on this bike) could we do that is not taxing but worth it.
So basically you could use this workout, & just keep your intervals at 50% effort to keep it more of an active recovery Workout. Something I've been doing (And you'll see videos on this soon) is I'm using steady state Cardio on the Assault Bike instead of Intervals to help build up my Zone 2 Cardio (Zones 1 & 2 are more fat burning) which in turn will help give me more power output. So I would try either this workout, or even a 30 minute steady state workout on this bike. Try to keep your watts consistent as possible, in a zone where you could comfortably perform for 30 - 45 minutes. I found my resting pace was too slow, as it wasn't doing me much benefit as I found myself either going too hard for intervals, or not hard enough on my recovery periods. I found for me my Base Zone 2 is about 185-220 watts, an area which I honestly have spent a lot of time on consistently. This is something new I've been doing as I recently had a metabolic test performed with a metabolic specialist on this bike figuring out my 5 zones, & how I'm fat burning & sugar burning in each of those zones. Stay tuned, as when that video is released, I will have a follow up video with this coach as she will break down everything in detail on what we did, & how you can apply this information to use in your training program. I hope some of this made sense? Let me know if you have any more questions, I have a ton of plans for creating more workouts & talking about this bike in greater detail as I've found it to be one of the best cardiovascular training tools of the past few decades💪🏼 What kind of bike do you have?
@@Frankwallfitness Assault Airbike - Chain mechanism. I would say my max RPM is around (70-80 RPM) My avg at 40-50 rpm is around 180-220 Watts. Similar to yours. I used to run about 3 years ago and quit due to some depression so I am trying to get back to it. I run still, but trying to use it as an off day exercise to keep my legs working and active, even if my hamstrings are exhausted I want to do some active exercise to keep blood flow down there and make it worth while for sure. But based on what you say I think I just keep it around 180-220 watts 45-55 RPM area and that should suffice for 20-30 min would be ideal to get some blood flow there and help send nutrients to recover etc.
Glad to see you back🙏🏼Your Mental Health is the most important thing in the world we can focus on. And I'm happy to hear about you exercising again as this can help release those feel good endorphins😁 Yea, you might want to try and find a podcast, or maybe just watch one of my other videos while you hop on the bike. I'm finding sometimes on my long sessions from 30-45 minutes that I need something to watch as it feels like forever😅 I have a few good ones. 5 Healthy Lifestyle Tips For Mobility & Longevity ruclips.net/video/Z3LV6fkt-OA/видео.htmlsi=FBbeBtPkgmbPJTVP And this one is one of my favorites, my 10 Top Diet & Nutrition Tips For Beginners. Its about 27 minutes long, but you'll learn about my philosophy on food & how I approach Nutrition. ruclips.net/video/fxhUtrVJNMg/видео.htmlsi=81xOIovrv85ekoZD Also, a colleague of mine is a really awesome therapist if you need someone to talk to help you get through anything in life that friends or family may not be able to help you solve. She just had a baby and so her RUclips channel has a focus on being a Mom & traveling. Yet, she is fast at her work. Here's a video that she did on anxiety, which may help if you ever feel like the world is caving in on you. ruclips.net/video/qfHj7Tn8Cl4/видео.htmlsi=DXZ3WWkk_4igMbB4 But also, you may switch things up from time to time and try mountain biking too. Its a nice break from running as I used to do trail runs as well and my legs would take a beating, but biking was nice break in between as I do it so much more now and had to back off running due to a torn acl & meniscus tears, which I will finally be getting surgery on next year & will document everything on this Channel. Keep me posted on how your workouts are coming along💪🏼
@@Frankwallfitness My biggest issue with riding a bike, is my heart rate never goes past a certain point. My leg muscles end up giving out before my heart rate even gets anywhere near acceptable as an exercise lol.
@TrickmasteH Lol... yea..it will take the time to build the conditioning for sure. If you ever try "Calorie Rounds", where you just try and let's say just do 10-15 calories as fast as possible, with 60-90 seconds of rest in between, those tend to get my heart rate up a good bit But the bike does take some time to get the Quads used to it. I'll try and up my carbs & sodium a bit to help with my performance on the bike.
I just made a tiktok about this. You don't have to overdo it. One 20 minute session. on the bike a few days a week is good. You can mix it up with incline walking. with a Weighted Vest & using the stairstepper machine. But what is your main goal? www.tiktok.com/@frankwallfitness/video/7257978087453838635?is_from_webapp=1&sender_device=mobile&sender_web_id=7217048947944408622
Definitely keep at it💪🏼 Try adding this Bodyweight routine into your plan if you're not Strength & Resistance Training already as it compliments this workout perfectly👌🏼 ruclips.net/video/5k9BS0toc7g/видео.html
which cadence do you have during your warmup? watching your workout let me have some questions, you say ist an intervall of 10sec-work and 15sec-rest, but it looks like an EMOM with a sprint for 10sec every beginning of the minute. Where am i wrong?
Everyone's intensity can differ. On the video my cadence for the Warmup was a bit slower (for me) around 130-150 watts. I typically will stay around 180-200 watts. My consistent high intensity off the top of my head is around 750. A bit higher early in the workout, & it tapers down the more sprint intervals I perform. For the workout... 5 Minute Warmup Workout, 10 seconds all out, 50. seconds moderate, 10. rounds 5 minute Cooldown. I'll be honest, I did not pay attention to my watts filming this workout, but I can update. you when I try this again here on this comment & let you know💪🏼 Did this kind of answer your question? I hope it made sense🙏🏼 Let me know if you have any more questions & I'll be more than happy to help💯
@sourlife5437 Awesome! Do you live in the U.S.? If so what state? Lifetime Fitness has an awesome metabolic test you can do so you can know your exact heart rate training zones to burn fat efficiently💪🏼 ruclips.net/video/5ouVKSSWqYg/видео.htmlsi=h88UifkIfQtgENnG The metabolic test is something I highly recommend.
@sourlife5437 Oh awesome! I'm going to Germany in February😁 Well, try and Google metabolic testing, it's not a bad thing to look into one day to make your training even more efficient💪🏼
I love to hear how the curved treadmills stand in competition with these for home training during the Winter... I am thinking that the use of ones whole body standing up and running, walking, using one feet and hips in natural running position must still be better than sitting down on hard saddle ? ... meaning that just standing up already give more benefits than siting on a bike?! trying to see it from a more universal health perspective now than just measured calories burnt or how hard it felt in a minute ....what do you think of the curved treadmills for home use? they leave a huge footprint that I feel is a n issue in a small apartment.. but still I want to consider them before I purchase either this assault bike , a rower or the curved treadmills... what do you think when put next to each other for a long term use and looking at it from a universal health perspective of the whole body and mind aspect? thanks for a really great workout! 😃🤟
I'm going to try & keep this reply short😅 I've gotten TONS of hours under my belt running. It was the easiest thing to do that helped me lose over 50lbs just before I turned 17 years old during the summer before my senior year of highschool. Running is the best, & can be one of the worst things for you. Like you mentioned in your earlier post,. most people will not perform the required stretching & mobility needed to adequately run as it places a greater impact on your body. I placed so much wear & tear on my hips & legs after running for a decade neglecting stretching😥 I just wasn't as educated back then as I am now. Although, with all of the proper mobility & stretching under your belt, running does give you one of the best "Runners High" releasing those feel good endorphins. I've never felt better than I do after a great run😁 Walking by far is the easiest & best way to burn bodyfat, especially walking on an incline on a treadmill. After you have mastered the max incline on a treadmill, then you start using a Weighted Vest for incline walks for additional strength & Cardiovascular benefits, as it is much better than trying to walk faster. Yet, I do like the assault mill, especially the ones with the brake handle to add resistance to simulate incline as the stride feels so much better as I'm glued in & fully connected squeezing my glutes through every stride. I always recommend either biking, swimming or walking for new people beginning Cardio as they don't place any hard impact on your body. Using the assault bike is my favorite as I don't even have to warmup other than pedaling slowly. It doesn't take up a lot of room, & plus I get a full body workout using my chest, arms, back & shoulders with a ton of core work as I'm pulling & pushing the handles & pedaling all at the same time. I've only been training with this Assault Bike since 2020, but overall, it's easier for most people to get in a great full body workout without placing as much stress on bones & joints compared to running. Especially for people in their 70s & 80e, they can use the bike without a problem & get in a full body training While I have a few clients that swim more often than they bike or run, to me, it takes alot more time & energy to swim, unless you have a temperature regulated full length pool in your backyard. Using the assault bike, I can hop on it first thing in the morning. Overall, the Assault Bike gives weigh more benefits that are safer for the body overall than using a treadmill. Now, I don't always use the Assault Bike. It's just a tool in the tool box. I have a torn ACL & two meniscus tears, so My running is limited, & only have run 3 times this year as my knee aches after a few miles in no matter how much rehab & mobility I perform. I'm getting surgery March 2024 as I still have two Snowboarding trips coming up this December of 2023 & February in 2024😅 Surprisingly..Snowboarding still feels great on my knees & legs, I just can't get carried away. The main reason I'm doing the surgery is that I'm technically fine & can live my life normally... but I don't want to be normal. My Snowboarding is impacted, & coming out of a deep squat locked into my bindings puts a ton of pressure on my knee, as I had a bad pop when performing that last year. I want to start trail running again pain free, & play with my dog to my full potential being able to run hard again without risking re-injury to me knee performing hard Lateral movements. To your point, the Curved Treadmill (Assault Mill or Similar) is my favorite for all out sprinting. It keeps your toes striking onto the balls of your feet much easier which helps people maximize their technique & stride while running. It also allows me to build up speed very quickly & stop safely when I slow down. Personally, I'm not a fan of running on a treadmill as I would rather be outside as I'm the one pushing myself forward, rather than just running on top of a moving belt. But for convenience, it's easier & safer to run on treadmill at home, especially if you want to perform circuit training. I tend to use the stair master way more often when I'm warming up over anything else. I'll incline walk with a Weighted Vest if I'm ever doing a fitness competition or photo shoot to help lean out as it doesn't interfere with my strength training so I can stay as strong as possible while looking my best. My favorite treadmill for performance training is the woodway techno gym treadmill that has the LCD screen with the "Sled' feature & many others. I can select the weight, yards, rest & work intervals all indoors without the need for a sled, or using a traditional treadmill turned off performing Deadmills. I like using a Weighted sled push & pull to warmup, & an honorable mention I'll use the ski erg for variety & Conditioning as the Snowboarding season approaches. Okay.. this was not a short reply😅 Overall, The Assault Bike provides the best risk/ reward benefits for a full body Cardio Workout. I would also use the assault mill over a regular treadmill, mainly getting the one with the brake handle. After my surgery, I will alternate from running to biking & using everything I mentioned above for my Cardiovascular workouts so I'm never overdoing one particular exercise. If you read this lengthy comment, thank you! I will create a video on this in the future as I have more to talk about, but I can't keep writing more here🤣 Please, let me know if you ever have any more questions & I will be more than happy to help💪🏼💯👐🏼
Alright, it was interesting to read the full background of your situation .... I was injured by a surgeon last May and not ben able to walk without a walking chair outside or crutches... the muscles of the hip and thigh been severely injured and I just been lying for a year and half alone at home with no support getting very sick and fat. I try to walk to a football field with the walking chair and then use it as a way to balance and push me up and down doing fall outs over the football field, and stand by its' side doing side lifts, leg extensions , stand on one leg, small half lifts leaning to the handles of the tall walking chair as support.. but walking outside in the community do two bad things, 1. Mental fatigue of very damn neighbour and people treating you like a handicap and mentally stupid person... 2. the uneven ground on the street just going down to the plain fotball field is a workout self and the damn walking chair get stuck on edges of the pedestrian side walks and so on, and is more an issue of getting more injured than I already am going outside ... So I was thinking as my body need to learn to walk again to get a curved treadmill and use the side bars to support my weight and then begin to walk on it while lifting up my body to not have any pressure on the hips that are injured and full of lymph edema, a huge rupture where they put in a synthetic net trying to stitch together the big gluteus muscles with the tensor fascia late again.. but they made a misstake .. they put in the net and pulled the gluteus and tensor Masai late too tight together... so I cannot walk at all with weight and pressure on it, and then I began to use it the net broke up and the huge rupture was back again.. but this time it filled up with inflammation, both in the rupture but also around where the net was put in too tight under the trochanter area and into the thigh muscle of the front of my leg , so is a huge indent there is pulled in too tight and extreme pain in the fascia and muscles are jerking and jumping .. only way I can sleep for a year and half no is with lots of ice packs on my hip, thigh, and now even the fascia of the foot anterior area began to burn like hell as well as the sole of the foot, the plantar fasciitis... the more I jus lie in be the more inflammation I have got this year... the doctor know he damaged me and got scared and wanted to obtect his reputation so he began to lie in my patient journal and then refused to see me... other doctors have clearly confirmed the damage and also ultra sound specialists confirm I have a 20 cm long open rupture full of liquid in the thing and that halves are also stitched in too tight to move and walk normally... so I know the problem is severe.. but just lying isolated for one and half year with no rehab support is not good at all... as the doctor in the head responsible for the clinic no one at that clinic give me any support and instead work with gaslighting me all of the time... So I been trying to find a new trauma surgeon and also a new plastic surgeon as they had to be two doctors, one for the orthopaedic sports issue of the injury I had and one who took care of the synthetic net as a plastic surgeon.. it was a 3 hour long operation and then one month in a sick home before I could get back home.. and after that the main doctor did not follow up at all last Summer and then began gas lighting me instead of doing his job to follow up and exam what happened... so it got worse until the net they put in sapped off and the rupture broke open with lot of liquid not emptying itself at all for all this time... so I cannot just walk out on the street and behave as I used to... I was a contemporary dancer and I got an External Snapping hip in 2018... the first time another doctor did a huge misstake by using altho scopica technique on me to fix the snapping hip.. but instad of shining out the IT band, the thickened fascia on the outside of the hips he used a burning, melting tool.. like a metal rod that is heated by a machine and stick it into one of the holes one open in arthroscopic scopoia operations and when he did he did not just carefully thin out the fascia that was too thick and caused the snapping hip but instead he burnt off the whole IT band in the upper outside of the hip .. and it all snapped off so that the big glutes muscles fell off from the outside of the tensor fascia late and left me with huge holes right into the ass.. totally deformed and got not balance and stand on one leg and walk for very long without getting trochanter inflammation of the outside of the trochanter area ... and then last year in 2022 after having had serious hospitalzatio of corona in 2020 I met this trauma surgeon who said, we will put in a synthetic net into your hips and pull togther the gluteus and the tensor fascia late again that way..but if we put it together too tight you will not be able to walk and stretch out the leg muscles and it will snap, if you sense is too tight you must call us and come in so we directly can open you up and take out the net and re-do the operation at once.... and when I discover after starting to walk last Summer after the operation and first felt good but later realised is not working and went in to see the doctor he pretended he never said such a thing and that I had. delusion and feel adn think too much ... and began to gas light me over and over and lying in the journal... so now I been totally broken down by this mentally and physically just able to stay at home, and go to new doctor meetings, ultra sounds meetings on my own accord and trying to figure out who can help me with e new operation if this doctor keep refusing helping me... so is a long long and tough hell of a journey.. I also got no family support as the ones left in my family, relatives and so on see this as a shame and do not want to be associated with a handicap at all.. so got zero support... but I was a professional contemporary dancer and personal trainer before all this.. so I know many things even if I been broken here in my falt on the forth flor with no elevator to get up and down... so am trying to think before I die of all this plus post covid 19 lung and heart issues that I must get some kind of training equipment that partly train my Vo2 again, and partly lift my spirit up since I cannot walk outside on the street anymore without a walking chair and so on.. so really am considering to buy some serious equipment so I can feel as if I am walking, running again but not with the pressure and weight as when one walk outside on the pavement... I am even looking ar the Rebounding equipment like theJump Step www.hammer.de/hammer-fitness-trampolin-jump-step.html?em_src=mobile&em_cmp=jumpstep&_gl=1*1thuunj*_gcl_au*NzEzOTMyMzM2LjE2OTk4MDczODA. or I am consider as said a treadmill with curve and bars on the side to hold my hands on to support myself like crutches outl1.se/kurvat-lopband?gclid=Cj0KCQiAjMKqBhCgARIsAPDgWlwi1y1kwcMdXiEtwX2HH3xQa-8veeBPqP_X9JIfyzx2QjWtqZfNNgcaAtDfEALw_wcB found this one where I live now.. is kind of expensive for a hoe equipment of 2200 dollars ... or an assault bike like from this website that got serious ones in different price levels gymkompaniet.se/motionsredskap/assaultbike-airbike I been selling like everything I have as I can't work for over a year and so saved up money so I can buy something now to get rehab on my own terms at home... but of course with my situation is had to know, what works? and my home is not huge so is hard to know what might be the best one ... but I liked the idea to have something that make me feel as if I am walking again even if I am not really doing it freehand so to speak... life been tough, I need ice to sleep and many nightmare been coming lately that I got crutches that grow into my arms like tree branches and that I have to walk like an alisen or gorilla on all fours in my dreams .. is really horrible to be honest.. but I an not going to give up and got some kind of motivation right now as I am feeling everything to put in physical equipment that can make me more healthy once again... I was 76 kilo before operations and corona hospitalisation and now up in 93 kilo and only 5'9 tall.. so got really a lot of inflammation and har dot find healthy foods to eat vs simple foods by Uber Eats and get chicken mg nuggets or what not jut to get energy when you are in fatigue .... so is my story in short words ha ha.. but yes, is hard as you said to write something complex as both yours and my situation is on internet and make ones point clear in this kind of platform... but if you read down to the end here I really thank you and I really need advice. the next thing I am trying to make happen is to get to the swimming pool house in my city , but need to get the municipal government to give me free taxi rights as a handicap down there before I can start do that on a regular basis.. so for now I try to figure out what equipment I can use at home.. I need to get my metabolism my Vo2, my heart to work again and get rid of inflammation fat and extoll low muscle activity and condition training that been just out of the window for more than a year now... so any advice of what to do from your knowledge would be highly appreciated! thanks for reading and thanks for a great channel! I loved that you got workouts one can follow along to, such things are highly motivational for me. thanks! Chris @@Frankwallfitness
Wow.. thanks so much for sharing your story. Based on everything you just said...I could only recommend what works for me, as you'll definitely have to see what works on your own & follow the doctors & therapists you trust on there recommendations. If I were feeling how you were feeling, I think the bike would be good to get blood flow in your legs. Then The Curved Treadmill (make sure you have the one with the brake handle) would be great to help walk.... and the brake handle will help you create resistance for walking... and you could also lean into the treadmill to replicate sled pushes... and also use a balance pad on your back to help with backwards walking to help strengthen your Quads. I will keep you in my prayers🙏🏼 I'm sorry to hear what happened, that breaks my heart. But you are a fighter👊🏼 You'll figure out a way to get through this. I believe in you. Never give up. Keep working hard everyday to get strong enough to walk. Try every method of therapy you can to help build your body back. Keep me posted on your progress. I wish nothing but the best for you. Stay Strong💪🏼
thanks for getting back! I did not get an update that you had replied ... but was looking through some of your videos now.... yes, is really hard to say what works.... the reason I am drawn to the curved treadmill is as it could possibly function as a therapy to teach the body to walk again. trying to do that outside is not good or optimal and to many crazy parameters doing such therapy on ones own outside... but the curved treadmill with some kind of support bars maybe can work ... trying to find one that is not costing like over 2000 dollars now but still is made of quality... do you happen to know or seen any budget version but that you still consider is made of quality? I see there are short ones of 120 cm and some people complain saying that one could not sprint or take big steps on them... is that really so? some are 170 cm long and I guess they weigh a lot more and take a much bigger foot print in ones living room ... but trying to see what is worth it... I mean a gym costs what, about 600 dollar a year and a machine cost anything from 600-5000 dollars... that is why I feel I do not want to waste money on one machine that can go to therapy and food during this period of my life.. but if is like 600-1000 dollar and is really good enough for home workouts for the coming 3-4 years, yeah, then maybe that is a great investment... but there are so many China made copy cats today out there that as a layman you feel overwhelmed of what to choose and what to stay away from... but any bike or curved treadmill you believe in between like 600-1100 dollars now during Black Friday and all please let me know ... I saw a bike called Xebex AIR PLUS SPIN CYCLE, www.traningsmaskiner.com/sv/articles/2.171.149379/xebex-air-plus-spin-cycle what do you think of such a bike compared to the Air bIkes? I also saw some French or European cheap company making curved treadmills called Evilseed Lwww.produceshop.se/sport-och-fitness/traningscenter-och-hemmagym/lopband/magnetiska-lopband/magnetiskt-boejt-loepband-kondition-3-motstandsnivaer-evilseed-l and another company clued Trekkrunner TR-9000 they make one big 170 cm mat outl1.se/kurvat-lopband and one smaller 120 cm mat outl1.se/kurvat-lopband-vikbart and one called : Bodytone www.deporvillage.net/bodytone-zro-t4-treadmill and then I found an air bike with lots of different grip angels, seems smart AirBike Pro, inSPORTline www.sportgymbutiken.se/sv/artiklar/motion/airbike/airbike-pro-insportline.html Have you heard or tested any of these companies? what do you make out of them from all kinds of machines you experienced ? Sorry to bother you... but you felt like a great person with a lot of experience understanding this world of fitness a lot better than me... So, if you by any chance have time some day I really appreciate some advice what to look into and stay away from in my budget level so to speak .... Your videos are motivating and I like your more down to earth style and videos where one can follow along by full workouts I feel are so important in today's social media where people are too quick and short all of the time... one need that full time of support from people like you online to get back into working out and getting a routine that one can stay with. Thanks for getting back! Chris @@Frankwallfitness
@framestomind7548 The Trek Runner 9000 looked the best. Unfortunately, even here in the States, the best curved treadmill is over $10,000 USD. My gym at lifetime Fitness has one and its by far the best one I've ever used. www.technogym.com/en-US/product/skillmill_DJK0.html?sfcampid=475559&&pdg=:cmp-17890031971:adg-:crv-:pos-:dev-m&gad_source=1 The next one is about $4000 USD. www.assaultfitness.com/products/assaultrunner-elite? If I was buying one tomorrow..I would get the one above. They make one $1000 cheaper, but I would not get it since I would have many people using it. Unfortunately,.I personally would not trust the cheap ones. But for you, if you're ust going to be walking & you got one that's inexpensive, I think you'll be ok. If I was planning to run over 12mph...I would want something. as durable as possible, especially if I'm keeping it for a while. That bike with the different handles looks awesome. I'm definitely looking for another bike that has more handles as it will help work different muscles. Just make sure there are non slip handles, & that it has a solid steel frame so it's durable. If It has a brake lever, that's an extra bonus as you'll be able to create more resistance with it. Like I said you may be ok with most brands if you're just walking.
Absolutely loved this video. Be honest though, you were looking at Maxime for a lot more then the workouts. Those smoking hot woman didn’t bring in any draw?
Lol..Maximum Fitness.. Not Maxim Magazine 😅 Maximum Fitness was a Fitness magazine published from 2003 - 2012. They had a bi- monthly subscription that had awesome workouts with people who had somewhat attainable physiques. Oxygen Magazine was the sister publication for women featuring women's workouts & Fitness advice. A friend of mine had a subscription to Maxim. I'm sure they may have had some workouts in there.... but of course, it was mainly to see the women😅 I was sad to see Maximum Fitness stop being published. But that was what I used to use before I had Fitness coaches to guide me along in my journey💪🏼
Haha..I use this bike ALL THE TIME😁 10 seconds of work is just hard enough for me to survive😅 I definitely get way out of breath in this 20/40 10 minute workout. ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=1KRLeysS_d5CL-hk If you want to see me nearly Die😅.....I competed in a 5 Minute Assault Bike challenge...it was THE HARDEST 5 minute workout I've ever done😬 ruclips.net/video/RImAfDCKn-o/видео.htmlsi=5hLNYKjan9Iap_uf
I'll check the vids out I need to use mine more, I got lucky and got a free 1 practically brand new someone was getting rid of in a rich neighborhood $$$
Lose the rap music 🎵 please… instrumental maybe?? … just saying a lot of us looking at this video are older and that’s just not our music… makes me want to turn the sound down and then I cannot hear you!
I'm sorry......I fought so hard to have that song in my video as I felt it would transform it to make it an EPIC video to stand the test of time. It almost got denied twice & I had to write an almost 3 page essay to keep the song in my video😅 That song was voted #65 best west coast hip hop songs of all time & is one of my favorite songs😁 While you may be older, I do thank you for being here as most of my audience is 25 - 45 years old. I did turn down the music when I talked, & only turned it up on the parts where you had to work hard as I wanted the louder music on those parts to help push you to put more effort into the workout💯 If you would like more instrumental peaceful melodies, you might be interested in my mobility videos like this one which will really compliment this Assault Bike Workout💪🏼 ruclips.net/video/ZMVW0GzZTpI/видео.htmlsi=8GC0afJr2grd8GNA I do appreciate your feedback though and I will keep it in mind when creating more content. Thanks so much for stopping by🙏🏼
Great video! I’m looking to get a bike, but im having a hard time deciding which bike would be best for me. Maybe you or somebody, could help me. I currently narrowed it down to 6 bikes. • Stages bike - I can see myself riding this for a long time. • Keiser M3i - same thing but comes in second. • Nordic Track S22i - because I like scenic rides. • Peloton - because I like some instructors. • Concept 2 Bike Erg - Because it’s powerful, efficient and it doesn’t require a subscription. Not sure about the noise and if it’s an overall fun bike to ride. • Rogue Echo Bike - because even though I like to go for long sessions on the bike, I still see the benefits of putting less time into it and getting more out of it. I also like max effort when I work out. Downside to this… I already have Hydrow and I feel I can exhaust myself rowing. So I’m kind of stuck in my choices. At the moment I am mostly into Erg Bike and Rogue. Because my first two choices are too expensive and the other two are subscription based, which I don’t really want. I prefer to use their apps when I feel like making a change and not being stuck forever taking Peloton classes or following iFIT rides.
Hey Marian, this isn't even a hard decision at all. Rogue Echo Bike for the ultimate workout. Sure, you can exhaust yourself rowing, I have one at my studio... but it's not nearly the same as the Rogue Echo Bike. Your rower compliments the Echo Bike, but it doesn't replace it. The rower. works your Legs/ Back/ Bis & core. The Echo bike will hit EVERY muscle💯 Its a total body workout that no other piece of Cardio equipment can replicate. When I get off of it, I'm either completely exhausted, or even if I use it casually I get one heck of a sweat session as my whole body is used. My Arms & Abs get much leaner as I am constantly pushing & pulling the handles, while twisting my core to perform the movements. It's similar benefits like I would get if I were boxing. Do you have an outdoor bike? You can convert your regular road bike/ mountain bike into a perfect indoor bike with a gamified feature. us.zwift.com/ You'll have a virtual shifter to go between gears like & you'll feel every climb & decent in the game as it's interactive. us.zwift.com/collections/smart-trainers/products/zwift-hub-one?variant=43813101699328 If you're looking to have the most fun, I would try that. I'm looking into this myself as I have a mountain bike, but it looks really cool💪🏼 I know it's only seasonal, but when the weather is nice, I HIGHLY recommend mountain biking as it's one of my favorite outdoor activities, right next to Snowboarding😁 Just ask yourself, do you want the Ultimate Cardio Workout machine to challenge yourself the most?. Get The Assault Bike. Do You want to have the most fun? Go outdoors & mountain bike, or get the Zwift interactive trainer. Do you want to just cruise on an indoor bike for steady state Cardio & watch TV or stream things online? That's what I would use a spin bike for. I just feel I'm leaving to many benefits & results on the table not owning the Assault Bike. I have one in my garage, & at the studio, as well as I'm CONSTANTLY recommending everyone I know to get one. You could also look on Facebook Marketplace if you want to find a good one cheap. So many people buy these with great intentions, but they sometimes collect dust because they are too challenging to use😥 I just feel they provide THE BEST benefits Cardio wise, as well as how your body looks without any hard impact on your joints. I hope this information helps! These are just my thoughts on what I would do💪🏼 Let me know if you ever have any more questions or need any more help. I'm here to help👊🏼
I almost forgot, here's a 4 Minute-Assault Bike Workout that's INSANELY challenging, & watch until the end so you can get my rant on why this thing is the best👌🏼 ruclips.net/video/I0scHDDn9so/видео.htmlsi=Px2BfJE15VYIfnzB
@@Frankwallfitness Thanks Frank. I appreciate the insight you’ve given me. It’s super helpful. I’m about to buy my first Mountain bike and I’m super excited and nervous about it. I’m 45 with a bit of a limited mobility. I walk with crutches, right leg is about 4 inches shorter. But I don’t care. I want to re-learn to ride the bike. I did it as a child, but haven’t gone on a bike in 37 years. I think it’s time to do it again. Riding a bike is freedom and I’m ready to take a few falls for it. lol Love the idea of setting your bike for indoor training on off season. Connect that to Zwift and you’re up for a great time. Back to air bike. I have no doubt this is the most efficient workout. I’m trying to lose a few pounds and that’s another reason I want to go with this bike. I did lose about 15 lbs rowing , but I still have about 10lbs to go. Rogue bike can take me there. One thing I’m still questioning a bit is, once I get to my desired weight , will I still continue to workout on this bike? But I think I will, because I would want to maintain a good shape. I also think about how much fun Concept 2 BikeErg would be. But , if I set my Mountain Bike for indoor training, I think I would like that even more than Bike Erg. Done looking. I’m convinced. I appreciate your help! Loved your 4 min workout. That’s the real deal. I felt like that many times after rowing. Not so much now but mostly when I started, two years ago. I had times where I was questioning my existence. Like , am I going to pass out ? Haha Sometimes I wonder what happens if we push ourselves to exhaustion working out. Are we able to go until we collapse unconsciously? I say most likely not. I haven’t gone that far. I think our muscles give out when we reach that limit. Thanks again. You’ve been really helpful. Love your channel. You put up really interesting videos. 👍
Have you tried any kind of stretching to help loosen up your legs to see if that will help? Here's a 15 minute routine you can try below. ruclips.net/video/LI9d2Xixaw0/видео.htmlsi=JfpWxJkXVeIQPjEp Have you had that shortness in the leg all your life? You will ALWAYS be able to continue riding the bike😁 I consider myself decently fit, & I still get my butt kicked on this bike😅 I entered a competition to see how many calories I could burn in 5 minutes on the Echo Bike. ruclips.net/video/RImAfDCKn-o/видео.htmlsi=G_jv1yW052wsmY2o Needless to say.. you can push yourself VERY hard... you will just feel like you are barely moving at all. I filmed the aftermath of what was one of the hardest sessions I have ever pushed through, even though it was only 5 minutes. ruclips.net/user/shortsPC6vBOYoXjY?si=lyCIiAuzGNRPhqRL What part of the world do you live? I'd love to know when you get set up with your mountain bike, that sounds exciting!👐🏼
@@Frankwallfitness Great videos. Thanks for recording that. I’m thinking about my most challenging rows on Hydrow and how I wasn’t even sure if I would pass out or keep going. That was the beginning when I wasn’t used to it and didn’t really know my limits. Taking the same rows now with the same effort, doesn’t have much of an effect on me. But even when I exhaust myself to the max, I feel like the recovery time is faster than what it used to be and I’m less worried that I would pass out. Haha I checked my calories burned for my best 5 min. row and it’s 78. You got much more out of the air bike. You get more when you’re rowing too. I’m not a fast tower. For every 5 min, I’m like 30 seconds below a competitive result. 2K , 8 min 53 seconds (2:13.4 / 500 average) 1 K , 4 minutes 5 seconds (2.02.7 / 500 average) I tried so much to push this 1K under 4 minutes and can’t do it yet. Would be interesting to see how I do on the bike.
Thanks so much for the support Becky!🙏🏼 If you're looking for something just a little harder than this, I do have a more challenging 10 minute version💯 ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=Njn7D0_vwoZkdwcp
Just started using air bikes for the first time. I only lasted 10 minutes but hey, gotta start somewhere. I'm excited to see how I do tomorrow
So happy to have you here, & even happier you decided to start using an air bike🙏🏼 Glad you made it 10 minutes! This is definitely tough.
If you want, feel free to cruise nice and easy through the intervals, and just work on building your base zones at a low intensity every other workout.
That way, you won't get too burned out as you don't want to go all out on this thing every workout.
I just got my bike and this was my first home workout. It was an awesome start, thanks Frank!
That's so awesome to hear Kali👐🏼 Very proud of you🙏🏼
When you're ready, you can try this one next.
You could still Warmup. for 5 minutes first, try this video, then Cooldown for 5 minutes.
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=LtrgdXR2UMylyPxy
Its a 20/40 style format so it's a bit more intense.
Keep me posted on your progress💪🏼
Thanks Frank! Even when you were pushing through those Intensity parts, you still were able to talk. You’re truly are in great shape!!
Haha thanks, it definitely gets tough!
ruclips.net/video/RImAfDCKn-o/видео.htmlsi=0hZiO7dgNew4i3de
In this 5 minute challenge, after the 8:32 in the video, I can't even talk at all😅
After a 2 year slump in exercise..just purchased a used Assult bike. Searched for youtube for advice..found you !! Thank you...I am back.on the fitness feeling good path again. You made a difference !
Hey Tracy, welcome to the family!🙏🏼
Super excited that you just got an Assault Bike😁
Every time I hear that it makes me smile, I'm ALWAYS recommending everyone I know to own one.
It's one of my favorite pieces of Cardio equipment that gives you such amazing results🙏🏼
I'm not sure if you Resistance Train at all or have ever tried any Bodyweight workouts, but I recently put out one of my best 30 Day Beginner Programs I've ever created online💪🏼
Check out the comments section for a full breakdown of the program in the video below.
ruclips.net/video/NA2ug49gplQ/видео.htmlsi=hUOjZ8vQg1yY2Z86
You can 100% use the Assault Bike Workout as part of your Cardio workouts on the program to really help your results👌🏼
Feel free to comment on the videos if you try the program and let me know what you think🙏🏼
I've been looking at this bike and read many reviews but this is the one that has convinced me to now buy this bike,I'm 62 and would like to make as long as I can in this world,great video and inspiring to me and my family,just lost my dad and he worked out a little and made it to 91,,,,,ordering it today...Cheers Frank (that was my dads name too) x
Hey David, sorry about your Dad😥 My Dad's name is Frank too & I wish he would exercise more as well as he's very overweight & sedentary.
I know your going to enjoy using this bike!
I hope everyone can help improve the quality of their life, & surely a workout like this will help add years to your life.
I heard this saying before that every hour of exercise can add 3 hours to your life. I'm not sure how true that is, but I definitely feel it holds some merit💪🏼
I had a client at 60 who lost over 100lbs, the first 60 came from walking...& the last 40. was from weight training & using this Assault Bike in our workouts😁
Please keep me posted if you ever have any questions & I'll be more than happy to help🙏🏼
Just tried this workout . It’s fantastic 😊 thanks 🙏
Thanks for stopping by & I'm so glad you enjoyed it🙏🏼
If you want to try one a little harder, give this one a shot💪🏼
ruclips.net/video/AjrdJRjP5sU/видео.html
1st workout done! 💪🏽💪🏽👏🏽👏🏽
So pumped you did this👊🏼 I'm very proud of you🙏🏼
Just finished this one, thank you!
Love to hear it Jacklyn🙏 If you want to crank things up a notch, here is a little harder variation of this workout, just a little shorter👌🏼
ruclips.net/video/AjrdJRjP5sU/видео.html
As a Pharmacist I preach. Diet, exercise, medication. There are so many people who jump to just medication and wonder why their levels are high. Same goes for kids. Mine sees me sweating and does this bike at 8 years old. Every workout step she’s right with me and she’s a girl. I just got the bike as an add on. It’s an awesome addition that trains your resting metabolism and recovery. Great videos man and you got a new follower as I look to spice it up with the Rogue bike
I'm so proud you got your daughter working out on this bike! She's lucky & blessed to have a father like you🙏🏼
My Dad supported me playing soccer growing up, skating, riding my bike, & made sure I stayed outside all summer😅
If we had more parents like you, we would have a better nation of fit children & teenagers💪🏼
Happy to have you here, & you might like my video on my thoughts on Diet & Nutrition👌🏼
ruclips.net/video/fxhUtrVJNMg/видео.htmlsi=A6pWwZqrNMaNUi9X
Just ordered an assault classic. Excited to get started. I’m using it to compliment 3x a week lifting and BJJ routine. Thanks!
That's awesome! It's my favorite piece of equipment for conditioning. Nothing gets me wiped out faster than using this bike💪🏼
If you ever want to turn things up a notch, I have a shorter, yet more challenging workout you can try when you just want to give it your all for 10 minutes.
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=6OM0AORAkPQ_tTYh
Just did this workout, loved it!!!!!!❤️
I'm so happy to hear this🥰
When you are ready, feel free to try adding this Beginner Bodyweight Workout Program to your routine.
The Cardio Workout you just did pairs perfectly with this program💯
ruclips.net/p/PLX24V2D231yZVvdj4oVng_wVqBUxVL-5p&si=KuBTqAY7t2RtF1_B
Frank, thanks a lot for creating this video. I looked in the comment section to see if anyone has broken this out by each set. Would you mind outline each set for us so I can program this into the bike? Many thanks.
Warmup: 5 Minutes - Light to Moderate Intensity
Working Sets: 10 Rounds of 10/50 - 10 seconds of work, 50 seconds light to Moderate active recovery. Below are the q0 seconds working zones.
Round 1: 50 % Effort
Round 2: 50% Effort
Round 3: 75% Effort
Round 4: 75% Effort
Round 5: 100% Effort
Round 6: 100% Effort
Round 7: 100% Effort
Round 8: 100% Effort
Round 9: 100% Effort
Round 10: 100% Effort
Bonus Round: Last 15 seconds of the 10 minutes, go all out for 100% Effort💪🏼
Cooldown: 5 Minutes - Light To Moderate Intensity
Thank you for the great workout! I was headed for a knee replacement and since working out on my bike for only 2 weeks; my knees feel so much better I’m putting of surgery!!!
Jillynne, that is ashamed
amazing to hear you are feeling better!
Regardless of what you decide to do later, you want to do as much prehabilitation as possible.
These few workouts have done well for me.
Knee Rehab
ruclips.net/video/Gl0ugmrcJXs/видео.htmlsi=XW6ZL39SG2o5ADcU
Lower Body Foam Rolling
ruclips.net/video/SWTQXr3etyU/видео.htmlsi=g7hm1gE4s5a_ltwL
Hip Strengthening
ruclips.net/video/iSngiKU2KB0/видео.htmlsi=fKlJ3RDeL5dxEsTj
If you happen to try any of those, let me know what you think?
Again, I'm so glad to hear you are feeling better🙏🏼
Just stumbled across your channel.
After going from some form of training fitness 3 times a week and gym the same then playing rugby on the weekend. I ruptured my Achilles twice not allowing me any kind of physical activity in the last 8 months, being in the worst shape of my life.
I picked up an assault bike last week.
Seeing this video and actually being able to follow the workout, it was the first time I've got a sweat on!
Makes me confident I will get back to fitness.
Cheers.
Keep doing what your doing.
Wow Daniel, I'm so happy to help reignite your energy for fitness🙏🏼
Did you already do physical therapy & rehab?
Try & think that any setback you may experience is an opportunity to get stronger.
I'm scheduled for ACL & Meniscus surgery March 1st, so It'll be a while before I can go hard at some exercises I've been doing lately. I'll be documenting all of the rehab on RUclips💪🏼
Hope you're feeling much better!
When you're feeling ready to challenge yourself more, you can try this 10 minute Assault Bike Workout.
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=DhMZ5bqhAEKHluwY
It's a 20/40 style interval.
If you have to go easier on the intense parts, go at it as best as you can.
I have a stress fracture in my heel bone so this is a great help to get started with this assault bike! Thank you
Oh wow, how did you get that stress fracture?
But I am happy you found this workout🙏🏼
On a life change journey, not a diet or a fad. Added this to my 3 day work out. I appreciate the work you put in. Thank you!
This is so awesome to hear, super proud of you💪🏼
If you want to try something completely different, try and give this treadmill Workout a shot.
ruclips.net/video/kIfDGtrJGU8/видео.html
When you're ready to step things up on the Assault Bike, try out this 20/40 version😁
ruclips.net/video/AjrdJRjP5sU/видео.html
@@Frankwallfitness Will definitely check out the other video as i adjust to this work out. On the look out for some body weight strength training to mix in. Didn't see you had one?
Awesome! I have over 100 Bodyweight workouts!😁
Here's the playlist:
ruclips.net/p/PLX24V2D231yaiVxPn3L5KuhAndLGftRUC
If you are just getting started, try beginning here:
The Ultimate 10 Minute Beginner Bodyweight Full Body Workout:
ruclips.net/video/5k9BS0toc7g/видео.html
Definitely let me know how that one goes and what you thought?
Hope it's still going well for you.
LOVE THE VIDEO THANK YOU! ❤🎉 #1 Follower from now
Really happy you loved the video🙏🏼
Its one of my most favorite workouts I've done on my channel, from picking the music to showing people the beauty of the assault bike😁
If you liked that workout, you might like this 10 minute more challenging version👌🏼
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=b8PelsQsrwFLTuI9
Also, don't forget to checkout my video on Diet & Nutrition to understand my philosophy on food💪🏼
ruclips.net/video/fxhUtrVJNMg/видео.htmlsi=uMbMHESlr8zUrgqO
Great workout! Thanks!!
Thanks so much Deb🙏🏼 If you liked this one, I have another one that's a bit more challenging if you want to use it as a Finisher after one of your strength training routines.
It will seriously drain you off all of your energy😅
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=yYXOJyfBu3oGLjg7
It's just 10 minutes, 20 seconds hard/ 40 seconds moderate.
If you push it.... you will feel it!💪🏼
Great video, thank you very much.
I'm so happy you enjoyed it🙏🏼 Thanks so much for checking it out💪🏼
If you want something a little harder, you might enjoy this one next!
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=eTNnWpX_MZeIy7hb
This was a good one! Thank you for putting this workout and video together for us all. I’m super out of shape and less than a week into assault bike ownership. Looking forward to putting in work and seeing some results, and I appreciate your help!
Welcome to the Assault Bike Club Patrick🙏🏼 This Bike is one of the fastest & best ways to get the job done💯
I'm not sure where you are exactly at when it comes to Resistance Training & Bodyweight workouts, Ido have a full 30 day program, that can be extended to 90 days using Bodyweight Only. Best of all, I made all of the routines as Beginner Friendly as possible👌🏼
You can watch the program orientation video here:
ruclips.net/video/NA2ug49gplQ/видео.htmlsi=PK5tKJYBwwjh9-P6
Everything you need to know is posted in the comments section.
Thanks Frank! I’m 57 and started working out again, great workout and motivation! God Bless
Hey James, so happy to have you here🙏🏼
Keep me posted with your progress.
Whenever you get a chance, checkout this video.
ruclips.net/video/5k9BS0toc7g/видео.htmlsi=ygsuWaTaaI6qfdV3
It will pair perfectly with this workout👌🏼
Are you exercising at a gym, or at home?
Home for now but getting back into the gym
@@jameswathen2376 Oh ok.. sounds like a plan. Use some of these workouts at home to make the gym workouts a little easier👌🏼
Perfect for me!👍👍
I'm so happy you enjoyed the workout🙏🏼
If you're ever wanting to step things up a notch, I have another workout that is a little bit harder💪🏼
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=HdE7IWPKmTdgYIAt
It's only 10 minutes, but the intensity is a bit higher👌🏼
Thanks!
I appreciate the support James🙏🏼
Here's another 10 minute assault bike interval workout that's a little more intense if you want to give it a shot.
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=GRHW8C23em3hF1Dz
Great video I’m really glad I found this
I'm so happy you found it😁 When you're ready for it, this one could be a little more intense, but it's worth a try after doing the Beginner Routine.
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=8Xgx2ua8yOG5dWGf
That was great. I bought an echo for hiit but have really been enjoying it for steady state cardio. Also it’s rare to hear PUTS songs on workout videos. Nice choice of music 😊
Thanks so much Lori! Yes, steady state Cardio on the Assault Bike provides so many benefits as it's something I started to do for the first time after getting a metabolic test on this bike.
ruclips.net/video/5ouVKSSWqYg/видео.htmlsi=Dc4vm20eObTUG50W
You wouldn't believe how challenging it was to get that Acid Raindrops song on there, it's one of my favs😅
I had to submit 3 copyright claim requests & by the grace of God on the 3rd time after being denied twice it was a miracle that I was approved to use the song.
I had messaged them typing out a damn near 2 hour email talking about how the song would really transform the workout to make it stand the test of time....
Got lucky to be able to use it.
Happy you enjoyed It😁
Not sure if you'll enjoy the next soundtrack as much (as it's always tough to get the right copyright free music), but here's a 10 minute Assault Bike Workout that's pretty challenging😬
If you try it, let me know💪🏼
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=cHeb_k0FR8Lw40Ni
Keep doing these assault bike splits
Thanks Martin! This was my most favorite Workout I have ever filmed yet👊🏼 I love the assault bike!
Be sure to check out my harder version of this, it's a 10 minute 20/40 routine:
ruclips.net/video/AjrdJRjP5sU/видео.html
If you're looking for Death☠, I have a 4- Minute Assault Bike Workout that will make you feel completely miserable😅 It's a 20/10 Routine.....
ruclips.net/video/I0scHDDn9so/видео.html
Thanks
You are awesome, I appreciate you!🙏🏼
Thanks…great workout
I'm so glad you enjoyed it Eric🙏🏼
If you ever want to make this workout a little more challenging, you can cut your workout time in half & try this more intense 10 minute version💯
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=4V8-1wn_N_zcn37G
Man that’s a great vid! I’m going to do this one. 👍
Thank you So much Donna!🙏 Comment back and let me know how you feel after you try it💪🏼
Also, this workout pairs perfectly with a full body workout if you are not already exercising.
ruclips.net/video/5k9BS0toc7g/видео.html
It's Bodyweight Only and for beginners, so you can share it with a few friends who are new to exercise💯
If you're more adventurous & advanced, this 20 Minute Full Body Dumbbell Workout will do the trick😁
ruclips.net/video/3QafBTx3O-E/видео.html
Thank you! :)
You are absolutely welcome🙏🏼 Here's another variation of this workout that is a little more challenging.
ruclips.net/video/AjrdJRjP5sU/видео.html
This was Ana amazing workout. Thank you so much for this. 🎉
I'm really glad you enjoyed it🙏🏼
When you are ready to turn things up a notch, checkout this 10 minute Assault Bike Workout next💪🏼
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=rD4cb6x0YVbTuUL8
I have continuous a-fib, and nearly failed my stress test uphill treadmill 3 months ago, but this is totally do-able! I'm a 5'2", 74 yo. girl. And I can totally rock this one. It's the big hills in my mountain town that are a real challenge but I switch off with this and the hills. Wish the seat moved a bit more forward but I got a more comfy seat: The Serfas TBM-30 Tailbones Memory Foam Waterproof Cruiser Saddle...Yeehaw! Thank you for this workout.
This is awesome to hear! I always thought the seat that came with it was way more comfortable than one that came with a standard spin bike😅 But good to know there is even something better!
Are you doing any kind of walking at all?
Of course I always prefer the bike, but this is a nice Beginner Walking Workout to help you tackle those hills💪🏼
ruclips.net/video/kIfDGtrJGU8/видео.htmlsi=mendNDE39iFcfyaZ
If this Assault Bike Workout ever becomes too easy, this one is a bit more challenging😬
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=RyJfnJwGrgEyRKkp
Lastly, give this Bodyweight Workout a try if you don't already strength & resistance train.
It will help you get started😁
ruclips.net/video/5k9BS0toc7g/видео.htmlsi=R-okgb1FzmZjspCK
Have you been exercising for a while now?
@@Frankwallfitness I just noticed your great reply here. Yes, speed walking 1 and 1/2 to 2 miles up and downhill alternating days with a 50 minutes low impact aerobics with sandbags (stretches, yoga, lifts). Will work in some trampoline (I have a Cellercise), and some Kettlebell, and do your HIITS on my Rogue Echo. I will look at your video suggestions and let you know about those. I sure appreciate your great attitude and attentiveness...and enjoy following along with this video (over and over). You are awesome, and I pray you have great success in all you do!
Awwwww.. thanks so much! I try & treat everyone here just like they were clients & friends of mine🤗 I just want to foster a friendly & helpful community so we can all lead wonderful healthly lives💪🏼
Nice to see you doing lots of different forms of exercise. It's nice to mix things up & challenge yourself in different ways👌🏼
I started incorporating more yoga last year as it has helped breathe some new life into my mobility routines😁
Happy you are continuing to get a ton of value from my workouts🙏🏼
Just got my echo and tried this workout. Awesome for first time! This thing is definitely a butt kicker Going to do this in the mornings then goto the gym. May do it again in the evenings periodically
This is so awesome to hear💪🏼 Keep me posted with your progress🙏🏼
When you're ready you can try this 10 minute version, it's definitely more intense.
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=K_KV6GKHVKh2Fzht
Hi Matt, great video. I’ve had my Echo bike for 7 days and just completed your beginner session. Really pleased considering I’m 6ft 6 and 350lbs. Thanks again.
My name is Frank Wall😁 I'm so happy to have you here and glad you got through this🙏🏼
Do you do any kind of Bodyweight Training or Weightlifting at all?
This is a very good Beginner Bodyweight routine that you can try that pairs perfectly with this video💪🏼
ruclips.net/video/5k9BS0toc7g/видео.htmlsi=Rt-IvDaOp6H1-sfk
If you try it, comment on the video & let me know how if went.
Keep me posted on your progress, I'm rooting for you to succeed👊🏼💯
Sorry Frank, I don’t know where Matt came from. Trying to lose weight and improve cardio. I’ve lost 90lbs so far, mainly through walking. Started doing the echo bike, combined with kettle bells and slam ball for the past 2 weeks. I will be having a look at your other videos, it’s so much easier watching you, makes the session go much quicker. Thanks again Frank.
Oh wow! That's amazing you have already accomplished so much!
You're a little taller than my client Joey, but he just lost his first 30lbs, down from 379lbs. He's about to start his 3rd month.
ruclips.net/user/shortsxyByqcFU0W8?si=NxMSzjBY9phdPGxZ
Kettlebells & slam balls are both amazing tools.
Keep your nutrition dialed in too.
Here's one of the best videos I feel I ever made regarding Diet & Nutrition. You can learn a little more about my philosophy on food.
ruclips.net/video/fxhUtrVJNMg/видео.htmlsi=K8Ri5M-cEV0oijMq
Just keep up with the healthy eating, & most importantly, stay consistent.
This is one of the hardest things you will ever do in your life, but I'll be here to help guide you along the way😁
Thank you for this!
You are very welcome🙏🏼
If you are looking for a Beginner Bodyweight Workout Program to accompany this workout, definitely checkout this playlist.
ruclips.net/p/PLX24V2D231yZVvdj4oVng_wVqBUxVL-5p&si=ksCHQlYhCJZbFYb8
If you watch any of the videos, feel free to comment on them & let me know if you need any help💪🏼
Second time doing this today & I still got caught by surprise by that 15s at the end 😂😂😂
2nd time! That's awesome! How are you doing with these workouts so far? Yea, I always like to give it one last uncomfortable push at the end😁
Damn, you’re awesome. Just tried this workout from Canada. Your workout is the first one on my air bike. Feels great! I appreciate your fitness approach that includes considering our mental health and not just a beach body goal.
Wow.. that's awesome Anita, thank you so much!🙏🏼
The air bike is such a great investment.
I'm Glad you got one💪🏼
I'm not sure if you lift weights or resistance train, but if you know anyone that is new to working out, this is a great Beginner Bodyweight Workout to try😊
ruclips.net/video/5k9BS0toc7g/видео.htmlsi=ZMLFsFzxCunNqGsC
Ok thank you. I am just getting back into weight training but I love bodyweight workouts. Can you send me the link that you mentions about weights vs. Cardio?
Absolutely! Now, definitely keep up with the Air Bike. This video down below is just a reminder to prioritize strength first, then add in cardio second to reap long term benefits from both💪🏼
ruclips.net/video/-cfm0fTttEw/видео.htmlsi=P9qPJuiStN-hysi7
Got aquatinted with this bike about last year and compared to the smaller air bike this is a beast it will If anyone is serious about conditioning this will get you there….
There were others that were breaking the chain driven model with a smaller fan. A mere mortal isn’t hurting this bike and following what this guy is telling you will get you there without a lot of pain…
If anyone has bought one new and quitting hit me up I’ll take it off your hands 😢
Thanks for sharing your thoughts🙏🏼
Definitely checkout Facebook Marketplace. If you look long enough, you should definitely be able to find a really good deal.
I really love the echo bike, I've had this for 3 years now and it's working perfectly from day 1💪🏼
Great video! I’m 54 and been getting back into fitness for the last 8 months for cardiac health. I started with a Hydrow rower and love it but my lower back does not. I need something else to break up the rowing and give my lower back more time to recover and like there’s in the store but hear scary stories about super fit people struggling with them. Your video got me super excited to get on one and confident I can make it work to my own level! Thanks!!
This is such a great place to start😁 And yes, this is a nice Alternative from the rower.
If your back ever gets tight, feel free to try our this Mobility Workout for your back.
ruclips.net/video/G-qAjqkVWAY/видео.htmlsi=B8_9z_MEjKwvPodZ
@@Frankwallfitness thank you! I just watched it and you hit all my daily complaints, especially looking around! I think this will be a good way to start my mornings. I train protection sport dogs competitively and my past injuries make some of the work more difficult and being stiff is a big one. I found your video as I’m trying to decide between the airdyne and echo bikes. I found An airdyne to try yesterday and it didn’t aggravate my back at all, but it was a darn sight more fatiguing that my rower! Unfortunately I can’t try the echo but I’m leaning that way if they can deliver it timely when I call them this morning. I’m a sucriber now, I appreciate your energy to motivate me as I start out here!
@@TheForgottenMusketeer Happy to have you here🙏🏼
Your job sounds like it can place a demand on your joints, so mobility will be key for sure.
Either Bike will honestly work, its just whatever fits best in your budget & that feels the most comfortable to sit on.
The workout portion will always be challenging😅
The bike is one of my favorite pieces of conditioning equipment of all time though.
Here's another really good 15 minute Dynamic Stretching Routine you can try too.
ruclips.net/video/LI9d2Xixaw0/видео.html
Man .love the videos and the motivation talking. Keep doing what ur doing bro.
Thanks so much Terrell, I really appreciate it🙏🏼
Np.i pray the lord bless you to reach people all around the world.
@@terrellsmith793 That's the prayer I really needed today man, may God Bless you as well😇🙏🏼
I'm doing this tomorrow!
I'm so stoked to hear this!👐🏼 Definitely let me know how this goes & comment back tomorrow🙏🏼
I've done this twice, so far I'm averaging 118 cal! I'm trying to tie you!!
How have the Assault Bike Workouts been going? Finally saw this comment!
Have you been able to increase the amount of calories you burned in 10 minutes with this workout?
Just found this. Have an echo bike that has been collecting dust, use to CrossFit, injury and now been sedentary past 7 years. Cholesterol is through the roof and motivates me to work again. I’ll post my numbers and journey in here with what I’m taking vitamin wise. Plan to do this workout 5 days a week watching this video. I’ll keep you updated on my progress with labs I plan to get monthly before I start a statin. Thank you for this.
Hey Alexander, this is so awesome to hear!
Check out this workout when you get a chance.
I would love for you to try this first, then try the bike workout.
ruclips.net/video/5k9BS0toc7g/видео.htmlsi=2wBTXi4UHmeJMBDp
Please, keep me posted with all of your progress and your journey.
I'm here to help💪🏼
@@Frankwallfitness I will incorporate this into my workout. I’m super motivated to change my cholesterol numbers, I will start a new post this week with my numbers, vitamins and workout schedule and be back end of month with labs results after just using this program!
I'm looking Forward to your progress! Oh...I almost forgot.... you'll have to do a little clicking around from video to video, but In do have a free 16 week program you can try.
You'll be able to integrate the Assault Bike Cardio Workout into this routine if you'd like.
ruclips.net/video/OHGeZGwe6OE/видео.htmlsi=2-UdA0ojUc8-Xdb_
Following up on this. Lab redraw is next month, Feb, MD wanted to give it 3month wait. Month 1 I was very strong sticking to your program, holidays rolled around and I slowed from 4x a week to 2-3. Back on 4x week and avg BP has dropped. Used to be hypertensive and now have normal BP. Cardio wise I feel so much better and legs have gotten stronger. Will post before and after labs in 2 weeks. Still continue to watch your echo bike videos
@knoxalexander6885 Wow.. this is awesome!
Getting your Hormones optimized is seriously the most important thing you can ever do!
I'm going to start a new series of videos focusing on exactly this & encouraging everyone to get their labs done.
Your blood work shows exactly how your body is performing, & gives you the stats on how you can optimize it.
Feel free to message me on Instagram when you get your results & I would love to hear about how things changed💪🏼
I just purchased a spin bike. After doing a bunch of online research I am, of course, suddenly getting RUclips videos about both spin and echo bikes, this video being one of them. I considered getting a Rogue Echo bike but it was a bit out of my price range and to be honest, being a bit out of shape, I thought the Rogue Echo bike would be a little too much for me to start with. My primary goal right now is just to be consistent on it and use it regularly so I wanted to start with something simple. Seeing this video really makes me want to get one in the future. I also wanted to say that this video and you in particular are incredibly motivating! I like that you mention not only the physical benefits of exercising but also the mental / emotional benefits. Also mentioning a bit about your own struggles and that your life isn't perfect is great! Too many Creators portray their lives as being perfect which only makes the viewer feel worse. Thanks again for your video and I will definitely keep watching!
Wow.. I'm really moved by your comment... THANK YOU so much for sharing🙏🏼😊
Yes.. YOU MUST get the ECHO BIKE😁
Its so worth it!
I have a few brand new Beginner clients that are close to 400 & 300 lbs using it... they are making it happen..
The Most important thing is to just be consistent.
Also, feel free to check out my video on Diet & Nutrition as what you eat will lead to all of your success💯
ruclips.net/video/fxhUtrVJNMg/видео.htmlsi=03CvNaDCCgehGS4g
If you have any other questions, feel free to comment on any of my videos & I will do my absolute best to help you out💪🏼
@Frankwallfitness Thanks, I'll check them out. Actually, weight is not an issue for me. I'm approximately 5'11" and weigh around 150 lbs. It's actually hard for me to gain weight. I know, poor me. I've had numerous health, situations, though, due to the fact that I've been a Type 1 diabetitic since I was 12 (now 54). My main reason for the bike is to help keep my BP under control and just improve and keep healthy and fit. CONSISTENCY is my "word" for 2024. I appreciate your response and will definitely check out your resources. 😀
Oh wow ok... well.. the biking will definitely help💪🏼
For sure make strength training your number one priority next year.
ruclips.net/video/cnhxevwYFzc/видео.htmlsi=XL9bGuzzqQc63_f9
Cardio is really important for for sure, but I want you to be equally as strong.
ruclips.net/video/-cfm0fTttEw/видео.htmlsi=byK1-1nSjM_zEaDV
Of course.. stretch too😁
ruclips.net/video/LI9d2Xixaw0/видео.htmlsi=jMgvH9jnaOS3_Llv
I’ve got an old mid 90s Schwinn airdyne comp and the computer is pretty basic.
I camped on a phone holder and play the video to get it done. I love how you’ve got this thing timed out with the red/blue timer because when I’m gettin’ it I can’t read the numbers haha.
Been throwing this into the mix 2-3 times per week, and it’s a good one for me just starting this stuff again at 43.
Wow, this is so amazing to hear. Keep up with this and don't stop💪🏼
If you want to compliment this routine, you should try out this Beginner Full Body Workout that's just Bodyweight Only.
ruclips.net/video/5k9BS0toc7g/видео.html
I’ve been keeping up with this and actually paying attention to portions when I eat. The excess weight is just melting off. From this time last year I’m down 64lbs with most of the progress happening since I got motivated in mid June this year. Thanks again for putting this out there, got it in my regular rotation.
@@bobp4036 Damn Bob this is so badass! I'm so freaking.proud of you🙏🏼
Man, if you want to shoot me a DM, on Instagram,.I would love to talk to you more about what you are doing.
I'm very Happy to hear about this, you have really made my day😁
Got myself into the triple digits as I’m down 115lbs now. Never thought I’d see myself getting here, but riding this bike to nowhere gets you places.
My goodness this guy can keep talking!! Good workout. 200 calories in 21 minutes. Thank you
Lol.... Not the first time I've heard that😅
My older workouts have no talking, but I try and coach people through the sessions now.
I'm sure I'll have some different ones in the future with less talking more music.
There's only so much I can say in these assault bike videos🤣
Congrats on the 200 calories!
Awesome Job👊🏼💯
If you're ready, try this harder Assault Bike Workout next to mix and match these two💪🏼
It's only 10 minutes, but it's BRUTAL!
ruclips.net/video/AjrdJRjP5sU/видео.html
My bike has been collecting dust and used as something to hang clothes. Going to get back on starting Monday 👍
Ohhhh man! Happy to hear you at least have one of these. That means you had good intentions on buying one of the best pieces of Cardio equipment ever made💪🏼
Let me know how your workout goes next week?
If you want to try something shorter & more intense, I also have an alternate 10 minute version.
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=HtYIFBfwRs0AThco
Don't let this bike ever collect any more dust again please🙏🏻
I think sprinting is similar to power lifting, generating enertia from the intensity....so it's probably fine to do the ten second sprints every five minutes and just go at a low steady state pace as a baseline. How we built endurance quickly during soccer pre season.
That's something I like to actually do for my long 45 minute Assault Bike rides!
But man that's a really great idea💡
I'm actually on Day 18 of Rehab from my ACL surgery.
I am BARELY riding the bike for 10 minutes daily now.. so slow it doesn't even register to turn on😅
Just trying to get the knee moving.
When I'm back in action I'll create a longer workout based on what you are saying💯
Great Workout.. Doing Everyday...
So Happy To Hear that! Thank You🙏🏼 This was one of my favorite videos I have made😁
Music is dope! Love People Under the Stairs
Acid Raindrops by People Under the Stairs was voted #65 from The 100 Greatest West Coast Hip Hop Songs of all time by the Rolling Stones.
Honestly I would have given it #1, it's one of my favorite tracks to Jam to at anytime. There's plenty of great hip-hop tracks, don't get me wrong. But this one in my eyes is hard to beat🎵
I had to write 2 separate almost 2 page essays begging to be allowed to use this track in my video.& why I felt it would dramatically change the video & how it could get more people to learn about one of the greatest songs ever made😅
I got so lucky!🙏🏼
Glad you dig the vibe of the song too💯
@@Frankwallfitness glad you took the time to advocate for using the song. Was the appeal to Om Records? I agree, it gives the video a unique feel, mellow and relaxed, but focused and energized.
I also enjoyed the content in this video. Never tried the Assault Bike at my gym and thought I'd look it up. Might jump on it the next time i feel like getting a killer workout 👍
@@jasonlin5460 Yea, started with INgrooves, then OM Records, even reached out to Thes One on Instagram. Appeal was denied the first time, submitted a second time, & I guess I got lucky.
Definitely give the bike a try, it's a killer workout💪🏼
When you're ready to step it up, you can try a harder version here:
ruclips.net/video/AjrdJRjP5sU/видео.html
@@Frankwallfitness just started working out on the Assault Bike, just the legs because my elbow has a pin in it. Great workout! Thanks for the inspo 👍
@@jasonlin5460 Oh wow.. what happened to your elbow, how long is your recovery for it? Happy to see you starting on the bike💪🏼
Just got my bike and searched RUclips for some beginner advice. This video has been really helpfull. I think I'm gonna start with only 5s and see how hard it will get. And then move on from there. Let 2023 be the year I finally face my weaker self
Hey Donovan, that's a great idea!
And I'm SO PUMPED you got this bike👊🏼
It's one of my favorite Cardio machines ever.
I use it at the gym, I have one at my studio, and I have one in my garage too😅
So, there's never an excuse for me not to use this thing😁
5 seconds is a great idea to start. I wanted to make this workout a little challenging, as you can see in the video that even 10 second bursts for me huffing and puffing!
Keep me posted on how this goes and you comment on this video again, or, even shoot me a message on Instagram to keep me updated with your progress💪🏼
If I were brand new, I would try using this a few days a week to start, preferably with 2 days away from the bike to recover some.
My Favorite Beginner schedule would be:
Monday/ Thursday
Tuesday/ Friday
Wednesday/ Saturday
Thursday/ Sunday
This way, you could aim to fill in at least 3 days of Strength & Resistance training in between.
If you are brand new to exercise, this is one of the best 10 Minute Beginner Full Body Workouts I've ever created with no weights or no equipment required.
ruclips.net/video/5k9BS0toc7g/видео.html
If you try the video, definitely let me know how it goes🙏
Again, so happy to have you as a part of my channel and I'm rooting for you to have your best year ever with your workouts👐🏼
@@Frankwallfitness really appreciate the detailed response. Just finished my first ride with 5/50 and man even with 5s full speed for 6 rounds I sweated like crazy. I can't imagine doing 10/20 lol I would probably blackout. That schedule sounds interesting I will try that thanks. I got a small child so my strength workout resolves around picking her up and carrying her all over the house lol. Might get a cage and some dumbbells later this year. 💪🏻
@@7ens3nButt0n The dumbbells are a must! Checkout Facebook Market place. You can always find someone selling cheap used Fitness equipment on there. I just picked up a new belt squat machine for my studio that's normally $1100.. and got it for $500. You can find a lot of good deals on there if you just keep looking for some time.
@@7ens3nButt0n Yea.. even 5 seconds is still intense! Your Conditioning will improve every week👊🏼
Maybe in the fall when you are a bit more conditioned and building up to being a little more comfortable with the 10 seconds... you can give the 20/40 Workout a go💪🏼
ruclips.net/video/AjrdJRjP5sU/видео.html
Similar intensity format... the first 4 rounds don't have to be all out.... just a little faster than normal.
But, consistency and good nutrition will go a long way.
If you haven't seen this video already, you should check out my video on Diet & Nutrition so you can understand my philosophy on food.
ruclips.net/video/fxhUtrVJNMg/видео.html
impact in running and skip jumping all depends on the strength of ones feet and the technique. most people just destroy their body from running due to never learning to build up strength in feet before they run.. that is why and the only reason they screw up themselves... modern day people are not used to run half an hour or even 2 minters.on high speed... we should all learn to take care of our feet better!
I could do a deep dive video on this for sure! I'm still a fan of running, for me, trail running, sprint workouts outside, Deadmills on a treadmill, Incline walking, & sprints on the Assault Runner (curved treadmill) are my favorite for fat burning & Cardiovascular health if I'm going to use the equipment.
Yes, nurturing your feet is one of the best things you can ever do, especially for running, as seen in this video using a foot roller.
ruclips.net/user/shortsOumN4wNNGSg?si=MT7-IU9JOZtsE6CM
I'll definitely recommend lower body mobility as well to anyone who will be running or walking alot.
ruclips.net/video/ZMVW0GzZTpI/видео.htmlsi=ZySZ_a-34_RLUOFA
You're right most people need to Beginner Fundamentals to build up strength in their lower body, like with these two lower body workouts.
ruclips.net/video/DrOTSHyMbMg/видео.htmlsi=moWav0ffwxCeoGep
ruclips.net/video/vWoPkU2g2No/видео.htmlsi=msyiEL1jcNg-rC6H
As long as your mobility, strength, & running technique is great, while implementing TONS of stretching, I'm a fan of running as it's so easy to do.
Hi there! I have a Body Ryder "assault bike"-is not as fancy as the Rogue but it does the job. Love this beginner workout!! Would you be kind enough to suggest another workout following this beginner one. Cannot wait to start a new one! Thanks!
I do have a Full Beginner Bodyweight Workout Program that you could follow for a full 30 to 90 days using this orientation guide.
ruclips.net/video/NA2ug49gplQ/видео.htmlsi=VawG6-KonmwIC6K5
Everything you need to know on how to do it is pinned in the comments section of the Program Orientation video💪🏼
The Beginner Assault Bike Workout video you just watched could be used in this program for Cardio if you would like.
If you're just looking for more Assault Bike Workouts, I only have a few.
This one is 10 minutes, & just a bit more intense.
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=SZsW9hAvod9f6CTB
This one is only 4 minutes, but it's really hard if you go all out😬
ruclips.net/video/I0scHDDn9so/видео.htmlsi=6ZGzJ5BWM6wgcD3u
Its ok to challenge yourself every once in a while though!
If you try any of these videos, let me know how they went🙏🏼
Thanks for your prompt reply! Gonna check them out!!
Hey Frank, can you please link to this exact Air Bike Model? There are so many brands and models. Thanks man for your great content!
This is the exact bike I have with the phone holder installed.
www.roguefitness.com/rogue-echo-bike?sku=IP0895&gad_source=1
Its the Rogue Echo Bike.
It's my favorite one😁
Thanks so much for checking out the video!🙏🏼
If you want a little more misery & discount try this one next😅
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=wGs3Xz8_VZ1gojOW
20 - 40 combo is game changer! On this workout.
Absolutely! Here it is if you want that kind of intensity next💯
ruclips.net/video/AjrdJRjP5sU/видео.html
Have you been doing 20/40. for a while now?
It kicks my butt EVERY time😅
The harder you go, the harder it gets!
@@Frankwallfitness I tried yesterday. It completely took me off course for the rest of my workout. :D
Really glad I tried it. I like this video because of warm up and cool down.
Haha, thanks! These workouts always throw off any attempt I would have at a PR in my workout😅 These days, I'll save these for either the end of a training session... or I'll dedicate a session strictly for Core & Conditioning.
I tried the Rogue Fitness Echo Hammer Challenge earlier this year, which was ABSOLUTELY miserable in a good way😫🤣
All out how many calories can you burn in 5 minutes...... one of the hardest things I've ever done.
ruclips.net/video/RImAfDCKn-o/видео.html
But what I really felt helped me was listening to Chris Hinshaw speak on how to manage your breath for a Max Effort event. Ever since I watched this video, I now ALWAYS start with a 5 minute Warmup.... and especially the 5 minute cooldown at the end, which I never used to do.
You can watch this video linked down below on how he coaches athletes. Most importantly my big takeaway on the video was at 23:25 when he mentions lactic acid buildup, and how keeping your heart rate slightly elevated after these crazy sessions will help burn off some of the lactate out of the blood to use it as fuel to help aid in recovery so it doesn't just collect in the body.
ruclips.net/video/vPBp9Obu10M/видео.html
Let me know if you watch it. This guy is super smart when it comes to building your Aerobic Capacity as he has coached several top level Crossfit Games Athletes.
Thank you so much Frank.
You are absolutely welcome. Thank you so much for being a part of my channel🙏
Thanks.
You are very welcome! Don't forget to accompany this Cardio Workout with a full body exercise routine for maximum results💪🏼
ruclips.net/video/5k9BS0toc7g/видео.html
Also, this is one of my favorite core routines to help flatten out the stomach if you want to mix things up.
ruclips.net/video/uIoHky5YUh8/видео.html
All 3 of these workouts would pair perfectly together💯
Thanks for the info! I just got mine 2 days ago and I did 2 30 min sessions already and I'm hurting all over. I was kinda bummed i could only do 30 min and burn 335 calories. I can do 70-90 minutes on precore elliptical heart rate 130-145 and burn 1200 calories. I'm 265 lbs (down from 350lbs). So i guess keep doing the elliptical for the calorie burn a few days a week?
Congrats on the bike! That's amazing💪🏼
The bike is a more accurate calorie burn, basically it measures the power output & calories burned.
Ultimately a heart rate monitor can help with a more accurate calorie tracker.
Sometimes machines aren't super accurate with calorie burns as everyone's body is s little different when it comes to metabolism & the amount of muscle a person has.
While it is not a bad form.of steady state cardio, if you enjoy it, keep doing it.
Are your knees feeling good?
Personally, I would get even more benefit with the stair stepper. You can feel your glutes working hard & totally works your legs👊🏼
You can feel that the bike is harder, and that it gets your arms and legs working more.
Burning calories is great, don't get me wrong.
Yet, I would focus on being strong, & of course your nutrition.
As you go further down this journey, more resistance training will take you further along in improving your physique.
But seriously...85lbs is freaking amazing and requires a ton of sweat & sacrifice, I'm really proud of you.
But what got you from 350, to 265 won't be the same that gets you further down in weight.
Keep maintaining your habits, but you'll want to add more resistance training & mix in other forms of conditioning such as sled push/pulls & even trying the ski erg for example to keep developing your physique.
I hope some of this made sense?
You might use the elliptical if you're feeling sore or want an easy Cardio.
But even trying this 10 minute Cardio Workout twice would be a nice substitute for a 60 minute elliptical session as it challenges your body differently.
ruclips.net/video/6P0QR5Ba9aY/видео.htmlsi=FYE9az1RLRr_QWaP
You could even try mixing in a full Bodyweight Workout like this too.
ruclips.net/video/vPxL3Jw1Hq8/видео.htmlsi=XZitXRThqD9djtDb
Do you do any kind of strength training at all? Or have you ever tried any Bodyweight exercises?
Hi Frank, what are your thoughts on doing this routine 4-6 days per week in the morning and lifting weights in the evenings?
Man....I think that's an excellent Idea!
If you're going to be that consistent, do not worry to much about the intensity in the beginning.
You can always gradually build the up.
In 2014 back when I used to compete in the fitness model shows, I would use intervals similar to this, almost like a 20/40 in this video.. but for 20 minutes (which is a little bit harder)
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=_Z0q-gxHFB55TX6p
Then I would perform some core training after for about 20 minutes.
I would do this about 4 times a week in the morning.
Then, I would come back in the evening at least 5 to sometimes 6 times per week to do weights.
Now, I wouldn't keep up with. this style of training for no more than 16 weeks before I would back off to give my body a break.
I say all of that as that I've done what you are thinking about doing and it really works💪🏼
Just remember to get protein with every meal, & if it were me, to get at least 3 quality meals per day, as the more you exercise the more fuel your body needs to handle the extra workouts.
I highly recommend to checkout my video on Diet & Nutrition so you can learn more about my philosophy on food, & that will give you a better idea of how I approach nutrition💪🏼
ruclips.net/video/fxhUtrVJNMg/видео.htmlsi=hfiW43ItpF3T9i4J
Hey great video. What re the joggers you are wearing?
Thanks Wes! These are the Lululemon City Sweat Joggers.
My weight fluctuates from 194 to 204 during the year, I wear a 34 in pants, & I wear a medium in these for a more fitted feel.
If you wanted them to be a bit baggier, you could size up.
@@Frankwallfitness awesome - thanks for the reply. I Appreciate it 👍🏼
I got here from your 10 minute HIIT follow along which I did yesterday. This one was also very good.
Any recommendation as to how often can one do the a week?
What do you think of just zone 2 on the assault bike?
Currently I'm going x4 BJJ a week and two (light) gym sessions. I am only just now incorporating cardio
Hey Shai! Lots of great questions!
I feel personally, twice a week is plenty with this style of interval based workout.
And then also a steady state Cardio of zone 2 for 20-30 minutes would be safe, which you could integrate in between these Cardio sessions.
So you could go every other day, with the zone 2 in between the interval days.
Monday Wednesday Friday.....Tuesday Thursday Saturday Etc..
Love this video. Ive been using this as my cardio guide every morning M-F. Can you do me a solid and add time stamps so we can click to the workout faster? 3:29
Happy. You've been using this for your Cardio💪🏼
Definitely checkout the description. and you can see the time stamp to start the workout.
But For sure, I can break it down next time with the warmup, workout, & cooldown.
When you're ready, you can checkout a slightly more intense version of this workout.
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=8Xgx2ua8yOG5dWGf
Im getting this bike in a couple weeks. So tired of the treadmill, Im 47 and need something to push me over the edge a little. Im expecting torture. Thanks for video
Ohh man I'm so pumped to hear this! This Bike places to least impact on your joints, h swimming.
YeaI have treadmill workouts on RUclips... yet I'm not really a fan of them...& I only made them because one of them became really popular.
But I 💙 the Assault Bike....a love/ hate/ relationship😅
Let me know how it goes... and if you were tortured enough... this Assault Video is a little harder and will DEFINITELY do the trick😬
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=wUHIF5q9MnnQNFTz
I’m 47 as well and started on my bike today u as well - let’s do this
@@nathanseanmichealoconnor41 You got this!
I have bike like this at home, i walk about 5 miles and i do about 7-1 minute all out rides on the bike on certain laps, i kill about 27 calories with every rep, i used to do 15 but i cut down to 7 because i keep getting tennis elbow that lasts for months but i think the elbow problem is coming from lifting the weights....
OMG... I'm dealing with golfers elbow myself (inside elbow)!... Tennis is outside the elbow... yea..definitely heavy lifting..
Start using fat grips for your back movements. .I would also reduce the weight and use the fat grips to help strengthen your grip.
amzn.to/3Ko8BK2
Also massage your biceps/ Triceps & forearms. The first 2 exercises in this video shows you my favorite ways to massage the arms.
ruclips.net/video/XDd7qdB2zIA/видео.html
For me... I'm doing some wrist Curls with light weights. If it hurts to Curl,. use your other hand to help you Curl the weight, and focus on the Eccentric (lowering) part of the movement.
You can also try holding a hammer or light Dumbbell by the end & rotating in & out 10 times.
I would try scapula Retractions too, like in this video. These have helped me a ton.
ruclips.net/user/shorts2BmWMl7kfWE?feature=share
I hope some of this information helps. Let me know how your elbow is progressing
Try more time under tension based exercises and take time backing off the weight.
The elbow issue is sooooo annoying. I had it bad in 2015...a year & a half later it went away. (.I didn't know as much then about what was going on & how to rehab)
I had a client have the golfers elbow recently & we got rid of it in 6 months.
I just had mine happen within the past two weeks. I'm.praying as much as I know now that I can rehab it even faster.
Let's keep in touch and see if we can get rid of your pain once & for all!
300 hundred calories in total, including warm up, 20 seconds effort 40 seconds off main workout, plus cool down.
That's really good! Is this a new record for you? Way to go to complete the workout💪🏼
Great work out…it is not a beginner! lol
Then you obviously have some power and pushed yourself really hard, I'm proud. of you!🙏🏼
What you can do is the try this Again.. and see how the sprint time at 5 seconds feels?
In my country you can only buy Schwinn AD8. No experience with this simulator? I wonder if I can do the same intense workouts with it?
You absolutely can! Your intensity is only determined by how hard you push.
What part of the world are you from?
@@Frankwallfitness Russia, limited choice due to sanctions :)
Ohh Ok..I got it. Well I'm sure the Schwinn will work just fine💪🏼 It looks like it is a little pricier than the echo bike brand new, so maybe if you can look for a used one you can get a pretty good deal. Try out facebook marketplace. I always use it to buy and sell Fitness equipment.
Will this still work if I’ve a standard, stationary bike? Should I up the gear/difficulty since I’m not working my arms the way I would on an assault bike? Thanks!
For sure! Just go ahead & crank up the intensity for the resistance so it's very difficult for the 10 seconds that you are riding.
Then you can drop the resistance as you perform the steady state portion.
Feel free to cheek out my Spin Bike Workout to help complement your exercise bike.
It's a little different, but if you try it, let me know what you think🙏🏼
ruclips.net/video/-bWcBp_r5pg/видео.htmlsi=U28ubFbGKr9zghHo
@@Frankwallfitness will do! Thank you so much!
Great audio work. You do not hear the bike at all 😯
Thank you so much🙏🏼 We did our absolute best to create a great assault bike workout experience 💯
If you're looking for an alternative version, you can try out this 20/40 Assault Bike Workout next💪🏼
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=x0CCBuLC7XdrWfLb
Honest question: assuming the right diet, doing this consistently 2-3x a week for 6 months, will the average adult get into peak fitness?
Add in at least 4 days per week of strength training, & most importantly get your Hormones checked, or at least a total body scan to see where you are at, & how you can improve.
ruclips.net/video/QngkeIU6Hww/видео.htmlsi=4EMVZ8zniAzu-uoD
So, this conditioning workout is just a part of the puzzle.
If you want to step it up, this Assault Bike Workout is a little harder.
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=Je6zlxnd0aA79V5W
When was the last time you were in the Best shape of your life?
I know the RPM expectations are different for each person but I would really like to know what you strive for. I can hit 70-80 RPM at my max on my bike. I want a more effective airbike workout that doesnt murder me but gives me value. Maybe even for a recovery day (what kind of active recovery day on this bike) could we do that is not taxing but worth it.
So basically you could use this workout, & just keep your intervals at 50% effort to keep it more of an active recovery Workout.
Something I've been doing (And you'll see videos on this soon) is I'm using steady state Cardio on the Assault Bike instead of Intervals to help build up my Zone 2 Cardio (Zones 1 & 2 are more fat burning) which in turn will help give me more power output.
So I would try either this workout, or even a 30 minute steady state workout on this bike. Try to keep your watts consistent as possible, in a zone where you could comfortably perform for 30 - 45 minutes.
I found my resting pace was too slow, as it wasn't doing me much benefit as I found myself either going too hard for intervals, or not hard enough on my recovery periods.
I found for me my Base Zone 2 is about 185-220 watts, an area which I honestly have spent a lot of time on consistently. This is something new I've been doing as I recently had a metabolic test performed with a metabolic specialist on this bike figuring out my 5 zones, & how I'm fat burning & sugar burning in each of those zones.
Stay tuned, as when that video is released, I will have a follow up video with this coach as she will break down everything in detail on what we did, & how you can apply this information to use in your training program.
I hope some of this made sense?
Let me know if you have any more questions, I have a ton of plans for creating more workouts & talking about this bike in greater detail as I've found it to be one of the best cardiovascular training tools of the past few decades💪🏼
What kind of bike do you have?
@@Frankwallfitness Assault Airbike - Chain mechanism. I would say my max RPM is around (70-80 RPM) My avg at 40-50 rpm is around 180-220 Watts. Similar to yours. I used to run about 3 years ago and quit due to some depression so I am trying to get back to it. I run still, but trying to use it as an off day exercise to keep my legs working and active, even if my hamstrings are exhausted I want to do some active exercise to keep blood flow down there and make it worth while for sure. But based on what you say I think I just keep it around 180-220 watts 45-55 RPM area and that should suffice for 20-30 min would be ideal to get some blood flow there and help send nutrients to recover etc.
Glad to see you back🙏🏼Your Mental Health is the most important thing in the world we can focus on. And I'm happy to hear about you exercising again as this can help release those feel good endorphins😁
Yea, you might want to try and find a podcast, or maybe just watch one of my other videos while you hop on the bike. I'm finding sometimes on my long sessions from 30-45 minutes that I need something to watch as it feels like forever😅
I have a few good ones.
5 Healthy Lifestyle Tips For Mobility & Longevity
ruclips.net/video/Z3LV6fkt-OA/видео.htmlsi=FBbeBtPkgmbPJTVP
And this one is one of my favorites, my 10 Top Diet & Nutrition Tips For Beginners. Its about 27 minutes long, but you'll learn about my philosophy on food & how I approach Nutrition.
ruclips.net/video/fxhUtrVJNMg/видео.htmlsi=81xOIovrv85ekoZD
Also, a colleague of mine is a really awesome therapist if you need someone to talk to help you get through anything in life that friends or family may not be able to help you solve. She just had a baby and so her RUclips channel has a focus on being a Mom & traveling. Yet, she is fast at her work. Here's a video that she did on anxiety, which may help if you ever feel like the world is caving in on you.
ruclips.net/video/qfHj7Tn8Cl4/видео.htmlsi=DXZ3WWkk_4igMbB4
But also, you may switch things up from time to time and try mountain biking too. Its a nice break from running as I used to do trail runs as well and my legs would take a beating, but biking was nice break in between as I do it so much more now and had to back off running due to a torn acl & meniscus tears, which I will finally be getting surgery on next year & will document everything on this Channel.
Keep me posted on how your workouts are coming along💪🏼
@@Frankwallfitness My biggest issue with riding a bike, is my heart rate never goes past a certain point. My leg muscles end up giving out before my heart rate even gets anywhere near acceptable as an exercise lol.
@TrickmasteH Lol... yea..it will take the time to build the conditioning for sure.
If you ever try "Calorie Rounds", where you just try and let's say just do 10-15 calories as fast as possible, with 60-90 seconds of rest in between, those tend to get my heart rate up a good bit
But the bike does take some time to get the Quads used to it. I'll try and up my carbs & sodium a bit to help with my performance on the bike.
Would this be good to do in the morning and night?
I just made a tiktok about this. You don't have to overdo it.
One 20 minute session. on the bike a few days a week is good. You can mix it up with incline walking. with a Weighted Vest & using the stairstepper machine.
But what is your main goal?
www.tiktok.com/@frankwallfitness/video/7257978087453838635?is_from_webapp=1&sender_device=mobile&sender_web_id=7217048947944408622
@@Frankwallfitness Okay I just started this and It’s a good work out I’m gonna keep it up
Definitely keep at it💪🏼
Try adding this Bodyweight routine into your plan if you're not Strength & Resistance Training already as it compliments this workout perfectly👌🏼
ruclips.net/video/5k9BS0toc7g/видео.html
@@Frankwallfitness thank you really appreciate it🙏🏽
which cadence do you have during your warmup? watching your workout let me have some questions, you say ist an intervall of 10sec-work and 15sec-rest, but it looks like an EMOM with a sprint for 10sec every beginning of the minute. Where am i wrong?
Everyone's intensity can differ. On the video my cadence for the Warmup was a bit slower (for me) around 130-150 watts. I typically will stay around 180-200 watts.
My consistent high intensity off the top of my head is around 750. A bit higher early in the workout, & it tapers down the more sprint intervals I perform.
For the workout...
5 Minute Warmup
Workout, 10 seconds all out, 50. seconds moderate, 10. rounds
5 minute Cooldown.
I'll be honest, I did not pay attention to my watts filming this workout, but I can update. you when I try this again here on this comment & let you know💪🏼
Did this kind of answer your question?
I hope it made sense🙏🏼
Let me know if you have any more questions & I'll be more than happy to help💯
@@Frankwallfitness thank you for your answer, i got it now ;)
@sourlife5437 Awesome! Do you live in the U.S.? If so what state?
Lifetime Fitness has an awesome metabolic test you can do so you can know your exact heart rate training zones to burn fat efficiently💪🏼
ruclips.net/video/5ouVKSSWqYg/видео.htmlsi=h88UifkIfQtgENnG
The metabolic test is something I highly recommend.
@@Frankwallfitness no, i am from germany 😄✌🏻
@sourlife5437 Oh awesome! I'm going to Germany in February😁 Well, try and Google metabolic testing, it's not a bad thing to look into one day to make your training even more efficient💪🏼
I love to hear how the curved treadmills stand in competition with these for home training during the Winter... I am thinking that the use of ones whole body standing up and running, walking, using one feet and hips in natural running position must still be better than sitting down on hard saddle ? ... meaning that just standing up already give more benefits than siting on a bike?! trying to see it from a more universal health perspective now than just measured calories burnt or how hard it felt in a minute ....what do you think of the curved treadmills for home use? they leave a huge footprint that I feel is a n issue in a small apartment.. but still I want to consider them before I purchase either this assault bike , a rower or the curved treadmills... what do you think when put next to each other for a long term use and looking at it from a universal health perspective of the whole body and mind aspect? thanks for a really great workout! 😃🤟
I'm going to try & keep this reply short😅
I've gotten TONS of hours under my belt running.
It was the easiest thing to do that helped me lose over 50lbs just before I turned 17 years old during the summer before my senior year of highschool.
Running is the best, & can be one of the worst things for you.
Like you mentioned in your earlier post,. most people will not perform the required stretching & mobility needed to adequately run as it places a greater impact on your body.
I placed so much wear & tear on my hips & legs after running for a decade neglecting stretching😥 I just wasn't as educated back then as I am now.
Although, with all of the proper mobility & stretching under your belt, running does give you one of the best "Runners High" releasing those feel good endorphins. I've never felt better than I do after a great run😁
Walking by far is the easiest & best way to burn bodyfat, especially walking on an incline on a treadmill.
After you have mastered the max incline on a treadmill, then you start using a Weighted Vest for incline walks for additional strength & Cardiovascular benefits, as it is much better than trying to walk faster.
Yet, I do like the assault mill, especially the ones with the brake handle to add resistance to simulate incline as the stride feels so much better as I'm glued in & fully connected squeezing my glutes through every stride.
I always recommend either biking, swimming or walking for new people beginning Cardio as they don't place any hard impact on your body.
Using the assault bike is my favorite as I don't even have to warmup other than pedaling slowly. It doesn't take up a lot of room, & plus I get a full body workout using my chest, arms, back & shoulders with a ton of core work as I'm pulling & pushing the handles & pedaling all at the same time.
I've only been training with this Assault Bike since 2020, but overall, it's easier for most people to get in a great full body workout without placing as much stress on bones & joints compared to running. Especially for people in their 70s & 80e, they can use the bike without a problem & get in a full body training
While I have a few clients that swim more often than they bike or run, to me, it takes alot more time & energy to swim, unless you have a temperature regulated full length pool in your backyard. Using the assault bike, I can hop on it first thing in the morning.
Overall, the Assault Bike gives weigh more benefits that are safer for the body overall than using a treadmill.
Now, I don't always use the Assault Bike.
It's just a tool in the tool box.
I have a torn ACL & two meniscus tears, so My running is limited, & only have run 3 times this year as my knee aches after a few miles in no matter how much rehab & mobility I perform.
I'm getting surgery March 2024 as I still have two Snowboarding trips coming up this December of 2023 & February in 2024😅 Surprisingly..Snowboarding still feels great on my knees & legs, I just can't get carried away.
The main reason I'm doing the surgery is that I'm technically fine & can live my life normally... but I don't want to be normal.
My Snowboarding is impacted, & coming out of a deep squat locked into my bindings puts a ton of pressure on my knee, as I had a bad pop when performing that last year.
I want to start trail running again pain free, & play with my dog to my full potential being able to run hard again without risking re-injury to me knee performing hard Lateral movements.
To your point, the Curved Treadmill (Assault Mill or Similar) is my favorite for all out sprinting. It keeps your toes striking onto the balls of your feet much easier which helps people maximize their technique & stride while running. It also allows me to build up speed very quickly & stop safely when I slow down.
Personally, I'm not a fan of running on a treadmill as I would rather be outside as I'm the one pushing myself forward, rather than just running on top of a moving belt. But for convenience, it's easier & safer to run on treadmill at home, especially if you want to perform circuit training.
I tend to use the stair master way more often when I'm warming up over anything else.
I'll incline walk with a Weighted Vest if I'm ever doing a fitness competition or photo shoot to help lean out as it doesn't interfere with my strength training so I can stay as strong as possible while looking my best.
My favorite treadmill for performance training is the woodway techno gym treadmill that has the LCD screen with the "Sled' feature & many others. I can select the weight, yards, rest & work intervals all indoors without the need for a sled, or using a traditional treadmill turned off performing Deadmills.
I like using a Weighted sled push & pull to warmup, & an honorable mention I'll use the ski erg for variety & Conditioning as the Snowboarding season approaches.
Okay.. this was not a short reply😅
Overall, The Assault Bike provides the best risk/ reward benefits for a full body Cardio Workout.
I would also use the assault mill over a regular treadmill, mainly getting the one with the brake handle.
After my surgery, I will alternate from running to biking & using everything I mentioned above for my Cardiovascular workouts so I'm never overdoing one particular exercise.
If you read this lengthy comment, thank you!
I will create a video on this in the future as I have more to talk about, but I can't keep writing more here🤣
Please, let me know if you ever have any more questions & I will be more than happy to help💪🏼💯👐🏼
Alright, it was interesting to read the full background of your situation ....
I was injured by a surgeon last May and not ben able to walk without a walking chair outside or crutches...
the muscles of the hip and thigh been severely injured and I just been lying for a year and half alone at home with no support getting very sick and fat. I try to walk to a football field with the walking chair and then use it as a way to balance and push me up and down doing fall outs over the football field, and stand by its' side doing side lifts, leg extensions , stand on one leg, small half lifts leaning to the handles of the tall walking chair as support..
but walking outside in the community do two bad things,
1. Mental fatigue of very damn neighbour and people treating you like a handicap and mentally stupid person... 2. the uneven ground on the street just going down to the plain fotball field is a workout self and the damn walking chair get stuck on edges of the pedestrian side walks and so on, and is more an issue of getting more injured than I already am going outside ...
So I was thinking as my body need to learn to walk again to get a curved treadmill and use the side bars to support my weight and then begin to walk on it while lifting up my body to not have any pressure on the hips that are injured and full of lymph edema, a huge rupture where they put in a synthetic net trying to stitch together the big gluteus muscles with the tensor fascia late again.. but they made a misstake .. they put in the net and pulled the gluteus and tensor Masai late too tight together...
so I cannot walk at all with weight and pressure on it, and then I began to use it the net broke up and the huge rupture was back again.. but this time it filled up with inflammation, both in the rupture but also around where the net was put in too tight under the trochanter area and into the thigh muscle of the front of my leg , so is a huge indent there is pulled in too tight and extreme pain in the fascia and muscles are jerking and jumping .. only way I can sleep for a year and half no is with lots of ice packs on my hip, thigh, and now even the fascia of the foot anterior area began to burn like hell as well as the sole of the foot, the plantar fasciitis... the more I jus lie in be the more inflammation I have got this year... the doctor know he damaged me and got scared and wanted to obtect his reputation so he began to lie in my patient journal and then refused to see me...
other doctors have clearly confirmed the damage and also ultra sound specialists confirm I have a 20 cm long open rupture full of liquid in the thing and that halves are also stitched in too tight to move and walk normally... so I know the problem is severe.. but just lying isolated for one and half year with no rehab support is not good at all...
as the doctor in the head responsible for the clinic no one at that clinic give me any support and instead work with gaslighting me all of the time...
So I been trying to find a new trauma surgeon and also a new plastic surgeon as they had to be two doctors, one for the orthopaedic sports issue of the injury I had and one who took care of the synthetic net as a plastic surgeon.. it was a 3 hour long operation and then one month in a sick home before I could get back home.. and after that the main doctor did not follow up at all last Summer and then began gas lighting me instead of doing his job to follow up and exam what happened... so it got worse until the net they put in sapped off and the rupture broke open with lot of liquid not emptying itself at all for all this time...
so I cannot just walk out on the street and behave as I used to... I was a contemporary dancer and I got an External Snapping hip in 2018...
the first time another doctor did a huge misstake by using altho scopica technique on me to fix the snapping hip.. but instad of shining out the IT band, the thickened fascia on the outside of the hips he used a burning, melting tool.. like a metal rod that is heated by a machine and stick it into one of the holes one open in arthroscopic scopoia operations and when he did he did not just carefully thin out the fascia that was too thick and caused the snapping hip but instead he burnt off the whole IT band in the upper outside of the hip ..
and it all snapped off so that the big glutes muscles fell off from the outside of the tensor fascia late and left me with huge holes right into the ass..
totally deformed and got not balance and stand on one leg and walk for very long without getting trochanter inflammation of the outside of the trochanter area ...
and then last year in 2022 after having had serious hospitalzatio of corona in 2020 I met this trauma surgeon who said, we will put in a synthetic net into your hips and pull togther the gluteus and the tensor fascia late again that way..but if we put it together too tight you will not be able to walk and stretch out the leg muscles and it will snap, if you sense is too tight you must call us and come in so we directly can open you up and take out the net and re-do the operation at once....
and when I discover after starting to walk last Summer after the operation and first felt good but later realised is not working and went in to see the doctor he pretended he never said such a thing and that I had. delusion and feel adn think too much ...
and began to gas light me over and over and lying in the journal... so now I been totally broken down by this mentally and physically just able to stay at home, and go to new doctor meetings, ultra sounds meetings on my own accord and trying to figure out who can help me with e new operation if this doctor keep refusing helping me...
so is a long long and tough hell of a journey.. I also got no family support as the ones left in my family, relatives and so on see this as a shame and do not want to be associated with a handicap at all.. so got zero support... but I was a professional contemporary dancer and personal trainer before all this..
so I know many things even if I been broken here in my falt on the forth flor with no elevator to get up and down... so am trying to think before I die of all this plus post covid 19 lung and heart issues that I must get some kind of training equipment that partly train my Vo2 again, and partly lift my spirit up since I cannot walk outside on the street anymore without a walking chair and so on..
so really am considering to buy some serious equipment so I can feel as if I am walking, running again but not with the pressure and weight as when one walk outside on the pavement...
I am even looking ar the Rebounding equipment like theJump Step www.hammer.de/hammer-fitness-trampolin-jump-step.html?em_src=mobile&em_cmp=jumpstep&_gl=1*1thuunj*_gcl_au*NzEzOTMyMzM2LjE2OTk4MDczODA. or I am consider as said a treadmill with curve and bars on the side to hold my hands on to support myself like crutches outl1.se/kurvat-lopband?gclid=Cj0KCQiAjMKqBhCgARIsAPDgWlwi1y1kwcMdXiEtwX2HH3xQa-8veeBPqP_X9JIfyzx2QjWtqZfNNgcaAtDfEALw_wcB found this one where I live now.. is kind of expensive for a hoe equipment of 2200 dollars ...
or an assault bike like from this website that got serious ones in different price levels gymkompaniet.se/motionsredskap/assaultbike-airbike
I been selling like everything I have as I can't work for over a year and so saved up money so I can buy something now to get rehab on my own terms at home... but of course with my situation is had to know, what works? and my home is not huge so is hard to know what might be the best one ...
but I liked the idea to have something that make me feel as if I am walking again even if I am not really doing it freehand so to speak...
life been tough, I need ice to sleep and many nightmare been coming lately that I got crutches that grow into my arms like tree branches and that I have to walk like an alisen or gorilla on all fours in my dreams ..
is really horrible to be honest..
but I an not going to give up and got some kind of motivation right now as I am feeling everything to put in physical equipment that can make me more healthy once again...
I was 76 kilo before operations and corona hospitalisation and now up in 93 kilo and only 5'9 tall.. so got really a lot of inflammation and har dot find healthy foods to eat vs simple foods by Uber Eats and get chicken mg nuggets or what not jut to get energy when you are in fatigue ....
so is my story in short words ha ha.. but yes, is hard as you said to write something complex as both yours and my situation is on internet and make ones point clear in this kind of platform...
but if you read down to the end here I really thank you and I really need advice. the next thing I am trying to make happen is to get to the swimming pool house in my city , but need to get the municipal government to give me free taxi rights as a handicap down there before I can start do that on a regular basis..
so for now I try to figure out what equipment I can use at home.. I need to get my metabolism my Vo2, my heart to work again and get rid of inflammation fat and extoll low muscle activity and condition training that been just out of the window for more than a year now...
so any advice of what to do from your knowledge would be highly appreciated! thanks for reading and thanks for a great channel! I loved that you got workouts one can follow along to, such things are highly motivational for me.
thanks! Chris
@@Frankwallfitness
Wow.. thanks so much for sharing your story.
Based on everything you just said...I could only recommend what works for me, as you'll definitely have to see what works on your own & follow the doctors & therapists you trust on there recommendations.
If I were feeling how you were feeling, I think the bike would be good to get blood flow in your legs.
Then The Curved Treadmill (make sure you have the one with the brake handle) would be great to help walk.... and the brake handle will help you create resistance for walking... and you could also lean into the treadmill to replicate sled pushes... and also use a balance pad on your back to help with backwards walking to help strengthen your Quads.
I will keep you in my prayers🙏🏼
I'm sorry to hear what happened, that breaks my heart.
But you are a fighter👊🏼
You'll figure out a way to get through this.
I believe in you.
Never give up.
Keep working hard everyday to get strong enough to walk.
Try every method of therapy you can to help build your body back.
Keep me posted on your progress.
I wish nothing but the best for you.
Stay Strong💪🏼
thanks for getting back! I did not get an update that you had replied ... but was looking through some of your videos now.... yes, is really hard to say what works.... the reason I am drawn to the curved treadmill is as it could possibly function as a therapy to teach the body to walk again. trying to do that outside is not good or optimal and to many crazy parameters doing such therapy on ones own outside... but the curved treadmill with some kind of support bars maybe can work ... trying to find one that is not costing like over 2000 dollars now but still is made of quality... do you happen to know or seen any budget version but that you still consider is made of quality? I see there are short ones of 120 cm and some people complain saying that one could not sprint or take big steps on them... is that really so?
some are 170 cm long and I guess they weigh a lot more and take a much bigger foot print in ones living room ...
but trying to see what is worth it... I mean a gym costs what, about 600 dollar a year and a machine cost anything from 600-5000 dollars... that is why I feel I do not want to waste money on one machine that can go to therapy and food during this period of my life.. but if is like 600-1000 dollar and is really good enough for home workouts for the coming 3-4 years, yeah, then maybe that is a great investment... but there are so many China made copy cats today out there that as a layman you feel overwhelmed of what to choose and what to stay away from...
but any bike or curved treadmill you believe in between like 600-1100 dollars now during Black Friday and all please let me know ...
I saw a bike called Xebex AIR PLUS SPIN CYCLE,
www.traningsmaskiner.com/sv/articles/2.171.149379/xebex-air-plus-spin-cycle
what do you think of such a bike compared to the Air bIkes?
I also saw some French or European cheap company making curved treadmills called Evilseed Lwww.produceshop.se/sport-och-fitness/traningscenter-och-hemmagym/lopband/magnetiska-lopband/magnetiskt-boejt-loepband-kondition-3-motstandsnivaer-evilseed-l
and another company clued Trekkrunner TR-9000
they make one big 170 cm mat
outl1.se/kurvat-lopband
and one smaller 120 cm mat
outl1.se/kurvat-lopband-vikbart
and one called : Bodytone
www.deporvillage.net/bodytone-zro-t4-treadmill
and then I found an air bike with lots of different grip angels, seems smart
AirBike Pro, inSPORTline
www.sportgymbutiken.se/sv/artiklar/motion/airbike/airbike-pro-insportline.html
Have you heard or tested any of these companies? what do you make out of them from
all kinds of machines you experienced ?
Sorry to bother you... but you felt like a great person with a lot of experience understanding this
world of fitness a lot better than me... So, if you by any chance have time some day I really appreciate some
advice what to look into and stay away from in my budget level so to speak ....
Your videos are motivating and I like your more down to earth style and videos where one can follow along by full workouts I feel
are so important in today's social media where people are too quick and short all of the time... one need that full time of support from people like you online to get back into working out and getting a routine that one can stay with.
Thanks for getting back!
Chris
@@Frankwallfitness
@framestomind7548 The Trek Runner 9000 looked the best. Unfortunately, even here in the States, the best curved treadmill is over $10,000 USD. My gym at lifetime Fitness has one and its by far the best one I've ever used.
www.technogym.com/en-US/product/skillmill_DJK0.html?sfcampid=475559&&pdg=:cmp-17890031971:adg-:crv-:pos-:dev-m&gad_source=1
The next one is about $4000 USD.
www.assaultfitness.com/products/assaultrunner-elite?
If I was buying one tomorrow..I would get the one above. They make one $1000 cheaper, but I would not get it since I would have many people using it.
Unfortunately,.I personally would not trust the cheap ones.
But for you, if you're ust going to be walking & you got one that's inexpensive, I think you'll be ok.
If I was planning to run over 12mph...I would want something. as durable as possible, especially if I'm keeping it for a while.
That bike with the different handles looks awesome. I'm definitely looking for another bike that has more handles as it will help work different muscles.
Just make sure there are non slip handles, & that it has a solid steel frame so it's durable. If It has a brake lever, that's an extra bonus as you'll be able to create more resistance with it.
Like I said you may be ok with most brands if you're just walking.
Absolutely loved this video. Be honest though, you were looking at Maxime for a lot more then the workouts. Those smoking hot woman didn’t bring in any draw?
Lol..Maximum Fitness.. Not Maxim Magazine 😅 Maximum Fitness was a Fitness magazine published from 2003 - 2012. They had a bi- monthly subscription that had awesome workouts with people who had somewhat attainable physiques.
Oxygen Magazine was the sister publication for women featuring women's workouts & Fitness advice.
A friend of mine had a subscription to Maxim. I'm sure they may have had some workouts in there.... but of course, it was mainly to see the women😅
I was sad to see Maximum Fitness stop being published.
But that was what I used to use before I had Fitness coaches to guide me along in my journey💪🏼
Howtf do u talk the whole time I'm dying over here purely concentrating and breathing 😅😅😅
Haha..I use this bike ALL THE TIME😁 10 seconds of work is just hard enough for me to survive😅
I definitely get way out of breath in this 20/40 10 minute workout.
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=1KRLeysS_d5CL-hk
If you want to see me nearly Die😅.....I competed in a 5 Minute Assault Bike challenge...it was THE HARDEST 5 minute workout I've ever done😬
ruclips.net/video/RImAfDCKn-o/видео.htmlsi=5hLNYKjan9Iap_uf
I'll check the vids out I need to use mine more, I got lucky and got a free 1 practically brand new someone was getting rid of in a rich neighborhood $$$
Damn.... put that to good use! That was such a steal💯
Lose the rap music 🎵 please… instrumental maybe?? … just saying a lot of us looking at this video are older and that’s just not our music… makes me want to turn the sound down and then I cannot hear you!
I'm sorry......I fought so hard to have that song in my video as I felt it would transform it to make it an EPIC video to stand the test of time. It almost got denied twice & I had to write an almost 3 page essay to keep the song in my video😅
That song was voted #65 best west coast hip hop songs of all time & is one of my favorite songs😁
While you may be older, I do thank you for being here as most of my audience is 25 - 45 years old.
I did turn down the music when I talked, & only turned it up on the parts where you had to work hard as I wanted the louder music on those parts to help push you to put more effort into the workout💯
If you would like more instrumental peaceful melodies, you might be interested in my mobility videos like this one which will really compliment this Assault Bike Workout💪🏼
ruclips.net/video/ZMVW0GzZTpI/видео.htmlsi=8GC0afJr2grd8GNA
I do appreciate your feedback though and I will keep it in mind when creating more content.
Thanks so much for stopping by🙏🏼
Great video!
I’m looking to get a bike, but im having a hard time deciding which bike would be best for me. Maybe you or somebody, could help me.
I currently narrowed it down to 6 bikes.
• Stages bike - I can see myself riding this for a long time.
• Keiser M3i - same thing but comes in second.
• Nordic Track S22i - because I like scenic rides.
• Peloton - because I like some instructors.
• Concept 2 Bike Erg - Because it’s powerful, efficient and it doesn’t require a subscription. Not sure about the noise and if it’s an overall fun bike to ride.
• Rogue Echo Bike - because even though I like to go for long sessions on the bike, I still see the benefits of putting less time into it and getting more out of it. I also like max effort when I work out.
Downside to this… I already have Hydrow and I feel I can exhaust myself rowing.
So I’m kind of stuck in my choices. At the moment I am mostly into Erg Bike and Rogue. Because my first two choices are too expensive and the other two are subscription based, which I don’t really want.
I prefer to use their apps when I feel like making a change and not being stuck forever taking Peloton classes or following iFIT rides.
Hey Marian, this isn't even a hard decision at all.
Rogue Echo Bike for the ultimate workout.
Sure, you can exhaust yourself rowing, I have one at my studio... but it's not nearly the same as the Rogue Echo Bike. Your rower compliments the Echo Bike, but it doesn't replace it.
The rower. works your Legs/ Back/ Bis & core.
The Echo bike will hit EVERY muscle💯 Its a total body workout that no other piece of Cardio equipment can replicate. When I get off of it, I'm either completely exhausted, or even if I use it casually I get one heck of a sweat session as my whole body is used.
My Arms & Abs get much leaner as I am constantly pushing & pulling the handles, while twisting my core to perform the movements. It's similar benefits like I would get if I were boxing.
Do you have an outdoor bike? You can convert your regular road bike/ mountain bike into a perfect indoor bike with a gamified feature.
us.zwift.com/
You'll have a virtual shifter to go between gears like & you'll feel every climb & decent in the game as it's interactive.
us.zwift.com/collections/smart-trainers/products/zwift-hub-one?variant=43813101699328
If you're looking to have the most fun, I would try that.
I'm looking into this myself as I have a mountain bike, but it looks really cool💪🏼
I know it's only seasonal, but when the weather is nice, I HIGHLY recommend mountain biking as it's one of my favorite outdoor activities, right next to Snowboarding😁
Just ask yourself, do you want the Ultimate Cardio Workout machine to challenge yourself the most?.
Get The Assault Bike.
Do You want to have the most fun?
Go outdoors & mountain bike, or get the Zwift interactive trainer.
Do you want to just cruise on an indoor bike for steady state Cardio & watch TV or stream things online?
That's what I would use a spin bike for.
I just feel I'm leaving to many benefits & results on the table not owning the Assault Bike.
I have one in my garage, & at the studio, as well as I'm CONSTANTLY recommending everyone I know to get one. You could also look on Facebook Marketplace if you want to find a good one cheap.
So many people buy these with great intentions, but they sometimes collect dust because they are too challenging to use😥
I just feel they provide THE BEST benefits Cardio wise, as well as how your body looks without any hard impact on your joints.
I hope this information helps!
These are just my thoughts on what I would do💪🏼
Let me know if you ever have any more questions or need any more help.
I'm here to help👊🏼
I almost forgot, here's a 4 Minute-Assault Bike Workout that's INSANELY challenging, & watch until the end so you can get my rant on why this thing is the best👌🏼
ruclips.net/video/I0scHDDn9so/видео.htmlsi=Px2BfJE15VYIfnzB
@@Frankwallfitness Thanks Frank. I appreciate the insight you’ve given me. It’s super helpful.
I’m about to buy my first Mountain bike and I’m super excited and nervous about it. I’m 45 with a bit of a limited mobility. I walk with crutches, right leg is about 4 inches shorter. But I don’t care. I want to re-learn to ride the bike. I did it as a child, but haven’t gone on a bike in 37 years. I think it’s time to do it again. Riding a bike is freedom and I’m ready to take a few falls for it. lol
Love the idea of setting your bike for indoor training on off season. Connect that to Zwift and you’re up for a great time.
Back to air bike.
I have no doubt this is the most efficient workout.
I’m trying to lose a few pounds and that’s another reason I want to go with this bike. I did lose about 15 lbs rowing , but I still have about 10lbs to go. Rogue bike can take me there.
One thing I’m still questioning a bit is, once I get to my desired weight , will I still continue to workout on this bike? But I think I will, because I would want to maintain a good shape.
I also think about how much fun Concept 2 BikeErg would be. But , if I set my Mountain Bike for indoor training, I think I would like that even more than Bike Erg.
Done looking. I’m convinced. I appreciate your help!
Loved your 4 min workout. That’s the real deal. I felt like that many times after rowing. Not so much now but mostly when I started, two years ago. I had times where I was questioning my existence. Like , am I going to pass out ? Haha
Sometimes I wonder what happens if we push ourselves to exhaustion working out. Are we able to go until we collapse unconsciously? I say most likely not. I haven’t gone that far. I think our muscles give out when we reach that limit.
Thanks again. You’ve been really helpful. Love your channel. You put up really interesting videos. 👍
Have you tried any kind of stretching to help loosen up your legs to see if that will help? Here's a 15 minute routine you can try below.
ruclips.net/video/LI9d2Xixaw0/видео.htmlsi=JfpWxJkXVeIQPjEp
Have you had that shortness in the leg all your life?
You will ALWAYS be able to continue riding the bike😁
I consider myself decently fit, & I still get my butt kicked on this bike😅
I entered a competition to see how many calories I could burn in 5 minutes on the Echo Bike.
ruclips.net/video/RImAfDCKn-o/видео.htmlsi=G_jv1yW052wsmY2o
Needless to say.. you can push yourself VERY hard... you will just feel like you are barely moving at all.
I filmed the aftermath of what was one of the hardest sessions I have ever pushed through, even though it was only 5 minutes.
ruclips.net/user/shortsPC6vBOYoXjY?si=lyCIiAuzGNRPhqRL
What part of the world do you live? I'd love to know when you get set up with your mountain bike, that sounds exciting!👐🏼
@@Frankwallfitness Great videos. Thanks for recording that. I’m thinking about my most challenging rows on Hydrow and how I wasn’t even sure if I would pass out or keep going. That was the beginning when I wasn’t used to it and didn’t really know my limits.
Taking the same rows now with the same effort, doesn’t have much of an effect on me. But even when I exhaust myself to the max, I feel like the recovery time is faster than what it used to be and I’m less worried that I would pass out. Haha
I checked my calories burned for my best 5 min. row and it’s 78. You got much more out of the air bike. You get more when you’re rowing too. I’m not a fast tower. For every 5 min, I’m like 30 seconds below a competitive result.
2K , 8 min 53 seconds (2:13.4 / 500 average)
1 K , 4 minutes 5 seconds (2.02.7 / 500 average)
I tried so much to push this 1K under 4 minutes and can’t do it yet.
Would be interesting to see how I do on the bike.
Thanks!
Thanks so much for the support Becky!🙏🏼
If you're looking for something just a little harder than this, I do have a more challenging 10 minute version💯
ruclips.net/video/AjrdJRjP5sU/видео.htmlsi=Njn7D0_vwoZkdwcp