This episode of RAW breaks down the concept of four-limb cardio—conditioning that uses both the upper and lower body to build work capacity without compromising strength. Marty Gallagher, J.P. Brice, and Jim Steel discuss training protocols, session structure, and how different machines (fan bikes, curved treadmills, rowers, and stepmills) can be used to target specific adaptations. They also share opinions on the fan bike, why four-limb work is uniquely efficient, and how to integrate conditioning without draining recovery from barbell training. Listen to the full episode and explore the complete episode page and resources here: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=summary&utm_campaign=raw_ep37
ABOUT THIS EPISODE
A comprehensive discussion of four-limb cardio—how to use arms and legs simultaneously to improve conditioning, burn calories, and enhance recovery while maintaining strength.
WHAT YOU’LL LEARN
Why four-limb cardio is more effective than isolated lower-body work.
How to structure intervals, sustainable sets, and hybrid protocols.
How to pick the right machine for your goal—rowers, fan bikes, curved treadmills, and stepmills.
How to balance conditioning with strength training without overreaching.
KEY TOPICS
PROTOCOLS — Interval templates, heart-rate targets, sustainable pacing.
EQUIPMENT — Machine selection, pros and cons, and customizing sessions.
INTEGRATION — How to place cardio around strength work for maximum carryover.
QUICK ANSWERS
Q: What makes four-limb cardio more effective?
A: It distributes effort across the body, allowing higher output with less local fatigue—great for strength athletes.
Q: How long should a typical four-limb session last?
A: Most lifters benefit from 10–20 minutes using controlled intervals or steady-state work.
Q: Which machine is best for beginners?
A: Air bikes and rowers are typically the easiest to learn and adjust while still offering full-body effort.
SHOP THE EPISODE
Assault Fitness AirBike (Fan Bike) — full-body, high-output conditioning
https://www.ironcompany.com/xebex-airplus-expert-bike-3-0-xebex-abvr-3l?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep37
Assault Fitness AirRower Elite — upper/lower body rowing power
https://www.ironcompany.com/assault-fitness-airrower-elite-rowing-machine?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep37
TrueForm Trainer Non-Motorized Curved Treadmill — natural gait and interval work
https://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep37
Stairway Self-Powered Stair Climber — high-output but joint-friendly vertical conditioning
https://www.ironcompany.com/stairway-self-powered-stair-climbing-machine-jacobs-ladder-jacobs-ladder-stairway?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep37
Xebex AirPlus Runner Curved Treadmill — hybrid air/magnetic resistance for advanced intervals
https://www.ironcompany.com/xebex-airplus-runner-smart-connect-curved-treadmill-acrt-01?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep37
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep37