This air bike and dumbbell workout is the perfect finisher

With nicknames like ‘Satan’s Tricycle’, ‘The Death Bike’ and the often heard ‘Can I row instead, please?‘It’s safe to say that the air bike has quite a reputation.

PR issues aside, there are few machines that can take you from 0-100 just as quickly as this fan-motivated threat. With that in mind, we’ve put together a fast air bike protocol, designed for those days when your workout hasn’t quite tickled all the right spots, or you just need a blast under ten. minutes to breathe. rid the cobwebs and open those lungs.

Combining a full, high-rep dumbbell blast in the form of a “throttle,” this workout delivers your daily dose of medicated muscle and endurance with zero fuss. But you’re going to have to work for it. Hard.

Start with a 25 calorie sprint on the bike, followed by 25 thrusters, completing the first lap. Follow immediately with 20 of each, then 15, back and forth to a soul sapping 5 rep finish. Rest only when necessary to keep your form on point and avoid injury, but remember: this is a sprint, so set a pace and hold on tight.

training

Air Bike x20/15/10/5cals

Sit on the bike – your back should be straight and the saddle fitted so that you have a slight bend in the knee at the bottom of your bike (A). Go for a maximum effort sprint until the display shows your desired calorie count, keeping your chest and head up and controlling your breathing (B). Push the first few calories as hard as you can, then settle into your rhythm.

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Thrusters x20/15/10/5

Clean your pair of dumbbells up to your shoulders and squat down, keeping your back straight and chest up, until your thighs are more parallel to the floor (A). Rise explosively and in one motion press both dumbbells overhead until fully locked (B). Now reverse the movement and repeat. Rapidly.

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