Queenax™ of the Week: Queenax and Assault AirBike Push and Power Workout

Workouts

Queenax™ of the Week: Queenax and Assault AirBike Push and Power Workout

Challenge lower body power and upper body pushing strength with this combination Assault AirBike + Queenax™ workout. Learn how to vary your cycling position for a total body warm-up on the Assault Airbike, and then push your aerobic threshold leveraging two fundamental training tools: the Plyometric Platform and the Assault Airbike. This workout can be performed on nearly any Queenax configuration.

Warm-Up on Assault Airbike – 5 Minutes

1 minute pedaling with lower body only

  • Sit upright and focus on posture and lengthening through spine
  • Target RPM: 30-40
  • Optional: Add in triceps and shoulder stretches while pedaling

1 minute upper body only (set feet on pegs)

  • Push into handles and focus on extension
  • Target RPM: 30-40

1 minute standing pushes

  • Select a wide stance behind the wheel
  • Lean forward and hold the handles, keeping a neutral spine
  • Push into the handles and allow trunk to rotate as arms extend
  • Target RPM: 30-40

2 minutes total body cycling

  • Return to the bike and perform total body exercise using both arms and legs
  • Target RPM: Gradually increase RPM to moderate challenge level

Round 1 – 10 minutes

Box Jumps – 1 Minute

  1. Adjust Platform Height.
  2. Squat down to load the body.
  3. Jump up on to platform and focus on soft, quiet landings.
  4. Drop down and land in a squat.
  5. Repeat.

Dips – 1 Minute

  1. Face away from platform.
  2. Position hands on edge and straighten knees.
  3. Bend elbows and keep them close to sides.
  4. Press up and return to starting position.

Assault Airbike – 1 Minute Total Body at All Out Intensity

2 minutes rest and repeat round 1 for a total of 2 times.

Round 2 – 10 minutes

Multi-Planar Step-Ups – 1 Minute

  1. Adjust step-up height.
  2. Face platform and step up on to single leg.
  3. Step down laterally.
  4. Step up laterally to single leg.
  5. Return to starting position.
  6. Turn around at 30 seconds to train opposite side.

Burpies

  1. Adjust step-up height.
  2. Put hands on platform and jump back into push-up position.
  3. Perform push-up.
  4. Load and explode into a box jump.
  5. Jump off platform and repeat.

Assault Airbike – 1 Minute Total Body at All Out Intensity

2 minutes rest and repeat round 2 for a total of 2 times.

Round 3 – 10 Minutes

Step-Ups with Hop

  1. Adjust step-up height.
  2. Face platform and step-up on to it.
  3. Explode upward and hop.
  4. Step down from platform and repeat.

Mountain Climbers

  1. Adjust platform height.
  2. Position hands on sides of platform.
  3. Lean on platform with one foot back and one foot forward.
  4. Keeping a neutral spine, alternate legs to elevate heart rate.

Assault Airbike – 1 Minute Total Body at All Out Intensity

2 minutes rest and repeat round 3 for a total of 2 times.

Cool Down – 3 Minutes

Wall Bars Shoulder Mobility – 30 seconds

  1. Stand 12 inches in front of Wall Bars, facing away.
  2. Reach back to touch bar behind, keeping arms straight and shoulder low.
  3. Modify exercise by stepping closer to frame and selecting a lower bar height.

Wall Bars Side Reach – 30 seconds each side

  1. Select a split stance with forward leg closest to Wall Bars.
  2. Hold on to Wall Bar at waist height with cloest hand.
  3. Reach outside arm overhead toward Wall Bars, gently pushing outside hip away.

Wall Bars Bend to Extend – 30 seconds

  1. Stand facing Wall Bars with arms straight and hands at waist height.
  2. Drive back with hips while pushing chest toward floor.
  3. Drive hips forward and lift on to toes, arching back and neck.

Author Information

Erica Tillinghast
Erica Tillinghast's picture

Erica Tillinghast is the Global Education Manager for Precor. Over the last 15 years Erica has worked as a personal trainer, group fitness instructor, professional circus performer, curriculum designer, and master coach.  Erica specializes in fitness product education, network building and curriculum development. She travels globally as an educator, coach, and industry presenter, and has authored and contributed to numerous continuing education courses. She holds an MS in Exercise Science and Health Promotion, and is a certified Personal Trainer, an NASM Group Personal Training Specialist, a certified AntiGravity® Instructor, a 4D Pro Instructor and Spinning Instructor.

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