Damn that's so impressive! Yes.. the steady state zone 2 Cardio.is just as beneficial as the HIIT as they compliment each other. Happy to hear you are having success with this🙏🏼

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.

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🙏🏼

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👌🏼 kzfaq.info/get/bejne/nN6YiNeju7CyfZs.htmlsi=A6pWwZqrNMaNUi9X

So pumped you did this👊🏼 I'm very proud of you🙏🏼

Haha thanks, it definitely gets tough! kzfaq.info/get/bejne/iK-ddMl1qLHSXaM.htmlsi=0hZiO7dgNew4i3de In this 5 minute challenge, after the 8:32 in the video, I can't even talk at all😅

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! kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=eTNnWpX_MZeIy7hb

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. kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=LtrgdXR2UMylyPxy Its a 20/40 style format so it's a bit more intense. Keep me posted on your progress💪🏼

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. kzfaq.info/get/bejne/oa-Wd6ql17CrhWw.html When you're ready to step things up on the Assault Bike, try out this 20/40 version😁 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.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: kzfaq.info/sun/PLX24V2D231yaiVxPn3L5KuhAndLGftRUC If you are just getting started, try beginning here: The Ultimate 10 Minute Beginner Bodyweight Full Body Workout: kzfaq.info/get/bejne/a9FpdbZh2dXHZ5s.html Definitely let me know how that one goes and what you thought?

Hope it's still going well for you.

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

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👌🏼 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.html

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💪🏼 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.html

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💯 kzfaq.info/sun/PLX24V2D231yZVvdj4oVng_wVqBUxVL-5p&si=KuBTqAY7t2RtF1_B

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👌🏼 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=b8PelsQsrwFLTuI9 Also, don't forget to checkout my video on Diet & Nutrition to understand my philosophy on food💪🏼 kzfaq.info/get/bejne/nN6YiNeju7CyfZs.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😅 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=yYXOJyfBu3oGLjg7 It's just 10 minutes, 20 seconds hard/ 40 seconds moderate. If you push it.... you will feel it!💪🏼

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: kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.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..... kzfaq.info/get/bejne/f5ajlqt1qdSdo6M.html

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. kzfaq.info/get/bejne/hKdiqMplns3UnIU.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🙏🏼

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: kzfaq.info/get/bejne/hKdiqMplns3UnIU.htmlsi=PK5tKJYBwwjh9-P6 Everything you need to know is posted in the comments section.

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. kzfaq.info/get/bejne/a9FpdbZh2dXHZ5s.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😁 kzfaq.info/get/bejne/abeRmaWF3ZmzXXk.html

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. kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=8Xgx2ua8yOG5dWGf

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 KZfaq💪🏼 Hope you're feeling much better! When you're feeling ready to challenge yourself more, you can try this 10 minute Assault Bike Workout. kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.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 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💪🏼 kzfaq.info/get/bejne/oa-Wd6ql17CrhWw.htmlsi=mendNDE39iFcfyaZ If this Assault Bike Workout ever becomes too easy, this one is a bit more challenging😬 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=RyJfnJwGrgEyRKkp Lastly, give this Bodyweight Workout a try if you don't already strength & resistance train. It will help you get started😁 kzfaq.info/get/bejne/a9FpdbZh2dXHZ5s.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🙏🏼

Oh wow, how did you get that stress fracture? But I am happy you found this workout🙏🏼

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. kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=6OM0AORAkPQ_tTYh

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 kzfaq.info/get/bejne/fdJgqMqe18muiKc.htmlsi=XW6ZL39SG2o5ADcU Lower Body Foam Rolling kzfaq.info/get/bejne/ib2EhLujmMvYqYk.htmlsi=g7hm1gE4s5a_ltwL Hip Strengthening kzfaq.info/get/bejne/n7memsx8upivcmQ.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🙏🏼

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. kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=GRHW8C23em3hF1Dz

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💪🏼 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=HdE7IWPKmTdgYIAt It's only 10 minutes, but the intensity is a bit higher👌🏼

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! kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.html

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. kzfaq.info/get/bejne/a9Wlia6EuL3ViZs.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💪🏼 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=cHeb_k0FR8Lw40Ni

You are absolutely welcome🙏🏼 Here's another variation of this workout that is a little more challenging. kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.html

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💪🏼

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💯 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=4V8-1wn_N_zcn37G

You are very welcome🙏🏼 If you are looking for a Beginner Bodyweight Workout Program to accompany this workout, definitely checkout this playlist. kzfaq.info/sun/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😁

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💪🏼 kzfaq.info/get/bejne/a9FpdbZh2dXHZ5s.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. kzfaq.infoxyByqcFU0W8?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. kzfaq.info/get/bejne/nN6YiNeju7CyfZs.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😁

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💪🏼 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=rD4cb6x0YVbTuUL8

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. kzfaq.info/get/bejne/a9FpdbZh2dXHZ5s.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. kzfaq.info/get/bejne/ha53mL143Muaf3k.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💪🏼

Hey James, so happy to have you here🙏🏼 Keep me posted with your progress. Whenever you get a chance, checkout this video. kzfaq.info/get/bejne/a9FpdbZh2dXHZ5s.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👌🏼

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. kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=K_KV6GKHVKh2Fzht

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😇🙏🏼

You are awesome, I appreciate you!🙏🏼

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😊 kzfaq.info/get/bejne/a9FpdbZh2dXHZ5s.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💪🏼 kzfaq.info/get/bejne/Y8mWoJOXudrYdas.htmlsi=P9qPJuiStN-hysi7

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. kzfaq.infoOumN4wNNGSg?si=MT7-IU9JOZtsE6CM I'll definitely recommend lower body mobility as well to anyone who will be running or walking alot. kzfaq.info/get/bejne/kLOGipN438C4oH0.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. kzfaq.info/get/bejne/eth_h7Z53rPGfZs.htmlsi=moWav0ffwxCeoGep kzfaq.info/get/bejne/rL2fg86Gl82WfqM.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.

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. kzfaq.info/get/bejne/a9FpdbZh2dXHZ5s.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💪🏼 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.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. kzfaq.info/get/bejne/nN6YiNeju7CyfZs.html

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. kzfaq.info/get/bejne/fZOhdM2i0Ly7cY0.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. kzfaq.info/get/bejne/gq9pl5WJzt7Fp2Q.html

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💯 kzfaq.info/get/bejne/nN6YiNeju7CyfZs.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. kzfaq.info/get/bejne/mdSYq8in3L-qqpc.htmlsi=XL9bGuzzqQc63_f9 Cardio is really important for for sure, but I want you to be equally as strong. kzfaq.info/get/bejne/Y8mWoJOXudrYdas.htmlsi=byK1-1nSjM_zEaDV Of course.. stretch too😁 kzfaq.info/get/bejne/gq9pl5WJzt7Fp2Q.htmlsi=jMgvH9jnaOS3_Llv

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. kzfaq.info/get/bejne/a9FpdbZh2dXHZ5s.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.

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?

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. kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=HtYIFBfwRs0AThco Don't let this bike ever collect any more dust again please🙏🏻

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💯

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😅 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=wGs3Xz8_VZ1gojOW

That's really good! Is this a new record for you? Way to go to complete the workout💪🏼

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 KZfaq... 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😬 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=wUHIF5q9MnnQNFTz

I’m 47 as well and started on my bike today u as well - let’s do this

@@nathanseanmichealoconnor41 You got this!

So Happy To Hear that! Thank You🙏🏼 This was one of my favorite videos I have made😁

I do have a Full Beginner Bodyweight Workout Program that you could follow for a full 30 to 90 days using this orientation guide. kzfaq.info/get/bejne/hKdiqMplns3UnIU.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. kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=SZsW9hAvod9f6CTB This one is only 4 minutes, but it's really hard if you go all out😬 kzfaq.info/get/bejne/f5ajlqt1qdSdo6M.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!!

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: kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.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💪🏼

Absolutely! Here it is if you want that kind of intensity next💯 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.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. kzfaq.info/get/bejne/iK-ddMl1qLHSXaM.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. kzfaq.info/get/bejne/rLZyo5yAx9uVYIE.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🙏

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. kzfaq.info/get/bejne/bLZghLVmp8edkY0.htmlsi=FYE9az1RLRr_QWaP You could even try mixing in a full Bodyweight Workout like this too. kzfaq.info/get/bejne/rLaof5Z73JesoWw.htmlsi=XZitXRThqD9djtDb Do you do any kind of strength training at all? Or have you ever tried any Bodyweight exercises?

You are very welcome! Don't forget to accompany this Cardio Workout with a full body exercise routine for maximum results💪🏼 kzfaq.info/get/bejne/a9FpdbZh2dXHZ5s.html Also, this is one of my favorite core routines to help flatten out the stomach if you want to mix things up. kzfaq.info/get/bejne/q6-fe86qmr-5mGw.html All 3 of these workouts would pair perfectly together💯

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 👍🏼

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) kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.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💪🏼 kzfaq.info/get/bejne/nN6YiNeju7CyfZs.htmlsi=hfiW43ItpF3T9i4J

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. kzfaq.info/get/bejne/h9SXnsh6upysp6s.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. kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=Je6zlxnd0aA79V5W When was the last time you were in the Best shape of your life?

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. kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=8Xgx2ua8yOG5dWGf

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..

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. kzfaq.info/get/bejne/jqqUatSVp5jeeXU.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. kzfaq.info2BmWMl7kfWE?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?

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💪🏼 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=x0CCBuLC7XdrWfLb

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.

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.

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🙏🏼

kzfaq.info/get/bejne/Y8iHlqWhxNiZoJs.htmlsi=U28ubFbGKr9zghHo

@@Frankwallfitness will do! Thank you so much!

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. kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.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😬 kzfaq.info/get/bejne/iK-ddMl1qLHSXaM.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💯

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👌🏼 kzfaq.info/get/bejne/a9FpdbZh2dXHZ5s.html

@@Frankwallfitness thank you really appreciate 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 kzfaq.info/get/bejne/kJl8iZmX0NqRf3U.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. kzfaq.info/get/bejne/nN6YiNeju7CyfZs.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 KZfaq 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. kzfaq.info/get/bejne/p8x4nZqF056nnGg.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.

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💪🏼 kzfaq.info/get/bejne/a9Wlia6EuL3ViZs.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💪🏼

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💪🏼

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💪🏼 kzfaq.info/get/bejne/kLOGipN438C4oH0.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🙏🏼

I definitely need to get a new & better heart rate monitor, and that would be an awesome Idea to keep it on the screen💪🏼 I'll have to see if there's a good app where I could connect a watch to a computer.. and then screen record the computer. Thanks for that thought man! I'll have to incorporate it into the next workout. It would be cool to track the watts and the calories on screen as well.

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👌🏼 kzfaq.info/get/bejne/f5ajlqt1qdSdo6M.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. kzfaq.info/get/bejne/gq9pl5WJzt7Fp2Q.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. kzfaq.info/get/bejne/iK-ddMl1qLHSXaM.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. kzfaq.infoPC6vBOYoXjY?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💯 kzfaq.info/get/bejne/d9Cil62Dz7aZo4k.htmlsi=Njn7D0_vwoZkdwcp