Grab the bar by slightly leaning your body forward, keeping your back straight & core engaged. First, push through your heels to extend your legs, and pull the handlebar toward your chest as you lean back.

As you return to start, let your arms return first, then bend your knees. Keep steady pace!

The point of this one is to really get that heart rate elevated & burn out STRONG at the end of your workout!

If you don't have this piece of equipment you can get creative with any type of cardio- sprints, sled push, elliptical, etc.