Stationary Bike: Standing Run v. 3

Cardio

• Target muscles: full body, legs, hamstrings, calves
• Equipment: gym machine
• Level: intermediate

How to do it

1. Adjust the seat and handlebar height, and place your feet on the pedals.
2. Grip the far part of the handlebars and lean your torso forward, keeping your back straight.
3. Lift your hips off the seat and pedal standing up, keeping your weight over the pedals.
4. Brace your core, keep a steady rhythm, and don't collapse onto the handlebars.
5. Pedal for the desired time, then gradually ease the pace and sit back on the seat.

Swap it for

• Running
• Running (treadmill)
• High Knee Run in Place
• quick feet run
• Short-Stride Running
• walking on incline treadmill

Harder

• High Knee Run in Place
• wheel run
• backwards run