1. Sit on the bike with feet on the pedals, arms bent at the elbows, and hands gripping the handles.

2. Push down with the legs to drive the pedals and press the hands into the handles.

3. Keep the back straight and core engaged throughout the movement.

4. As the handles reach the chest, extend the arms and press the handles away from the body.

5. Continue moving cyclically, pushing pedals with the feet and pressing handles with the hands.

6. Repeat the movement until the bike reaches the desired number of calories.