Ftness First

Red Monday


It’s easy to see how Blue Monday got its melancholy name. The so-called ‘saddest day of the year’ falls on the third Monday of January and is when we are reported to feel at our most glum.

Whether it’s down to the cold weather, feeling ill or simply having to say farewell to the holidays - January is nobody's favourite month.

The Assault Bike is a full body piece of equipment, that we recommend for any type of training. Have a look below for a simple how to guide on what it is and how to set it up, find some inspiration on how to incorporate it into your training session, and participate in the Red Monday Assault Bike Challenge powered by Optimum Nutrition, for your chance to win some goodies. Good luck!

Turning Blue Monday into Red Monday

Here at Fitness First, however, we refuse to give in to the January blues — and we want you to join us. We’re transforming Blue Monday into Red Monday, by offering everyone in the UK to the chance to hit the gym for free.

How to use the Assault Bike

The Assault Bike can be a bit daunting when you first come across it. But fear not! We’ve put together a quick intro on what it is and how to make the best of it.

Workout on the Assault Bike

The Assault bike is a cardio piece that can be incorporated in short burst, into any training. Check out this series, inspired by box training, for the ultimate conditioning session.

Repeat 10 times for the ultimate conditioning session.

Challenge yourself on the Assault Bike

Right, you’ve got the Assault Bike under control! Now, how many calories can you burn in one minute? Set your set position, get on and go! Your choice if you decide to go “all out” from the beginning and try to hold on, keep it nice and consistent or increase speed progressively throughout the minute with a sprint finish.

Join now

£10 for your first month + no joining fee

Join now

Book a tour

Choose your nearest club

Book a tour