Bodyweight
Astride Jumps (Male)
Cardiovascular · Cardio
Intermediate110
Demonstration
IntermediateIsolationMachine
Walk Elliptical Cross Trainer
Cardiovascular · Cardio
1
sets
10–20 min
reps
1m
Rest time
~110
Calories / set
Instructions
- 1
Adjust the resistance level and incline of the elliptical machine to your desired settings.
- 2
Step onto the pedals of the machine and grip the handles lightly.
- 3
Begin by pushing down with your feet and pulling the handles towards your body.
- 4
Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion.
- 5
Maintain a steady pace and keep your core engaged throughout the exercise.
- 6
Continue for the desired duration of your cardio workout.
- 7
Gradually decrease the intensity and speed of the machine before stepping off.
Muscles worked
Primary
Cardiovascular
quadriceps
Secondary
quadricepshamstringsglutescalves
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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