Bodyweight
Astride Jumps (Male)
Cardiovascular · Cardio
Intermediate110
Demonstration
IntermediateIsolationOther
Stationary Bike Run V. 3
Cardiovascular · Cardio
1
sets
10–20 min
reps
1m
Rest time
~110
Calories / set
Instructions
- 1
Adjust the seat height and position to ensure proper alignment.
- 2
Place your feet on the pedals and secure them with the straps if available.
- 3
Start pedaling at a comfortable pace.
- 4
Maintain a steady rhythm and increase the resistance as desired.
- 5
Engage your core muscles to maintain stability and proper posture.
- 6
Continue pedaling for the desired duration of your workout.
- 7
Gradually decrease the resistance and slow down before coming to a complete stop.
- 8
Stretch your legs and cool down after the workout.
Muscles worked
Primary
Cardiovascular
quadriceps
Secondary
quadricepshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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