These are my top three workouts on a Rogue Echo Bike. These workouts work on any fan bike or stationary bike. These workouts are designed to to develop your cardio, muscular endurance, and burn calories.

Workout 1
:10 Seconds work :20Seconds rest for 10 rounds. This is more of a HIIT (High Intensity Interval Training) Workout to get your heart pumping, lungs burnings, and filling the legs with blood. Your heart, lungs, and muscles will be under constant strain while you try to finish the 10 rounds!

Workout 2
:20 Second Work :40 Seconds rest for 15 rounds. This workout is developed to build muscular endurance and muscle in your legs a :20 second sprint is a long time to go all out and push your muscles. The :40 Seconds rest time is just enough time to recover and do it all over again. By the end of this workout, your legs will have hard time to keep pedaling! The pump in your legs in unreal!

Workout 3
10 Mile Time Trial. This workout is designed for steady state cardio. This workout will keep a good heart rate up and burn tons of calories without pushing you over the edge. Try to beat your time every time you repeat the workout or add a mile or two each session!

Check out my bodybuilding/strongman program workout series too!

Bodybuilding/Strongman Push Day (chest, shoulders, and triceps).

https://m.youtube.com/watch?v=X9H9Og1A7nc&t=1s

Bodybuilding/Strongman Leg Day (Hamstrings and Glutes).

https://m.youtube.com/watch?v=1x6CxBP7sKc&t=6s

Bodybuilding/Strongman Pull Day (back, lats, and biceps).

https://m.youtube.com/watch?v=e65G78kS9EQ

Top 4 Pre workout types and how to choose them video

https://youtu.be/h9mXZVPfenk



#rogue echo bike #fan bike