Number 4 is the Bike.  This can be done in or out of the gym. 

The Bike is great for strengthening your legs and getting a good cardio workout. 

If in the gym you can actually program most bikes to do what is called Speed Intervals where you set a total time and it will divide that time into intervals.  After you have set a level for first low interval and then for the second high interval it will remember the levels so all you have to do is ride.

If the bike does not have a speed interval setting not to worry.  Just adjust the level to a suitably challenging level that will allow you to go at a high intensity (Above 80 RPM) for 40 seconds.  After the 40 seconds drop the level to a comfortable setting that doesn’t require too much effort and stay at this level for 1-2 minutes before bumping it back up for your 40 seconds of high intensity.  Do you see a pattern here.  If not, heres a clue.  In what activity would you go really hard for say 40 seconds to a minute and then get off and catch your breath for 1-2 minutes?  (the answer is ice hockey)

Again we are training for Ice Hockey so we need to condition ourselves accordingly preparing for High Intensity shifts.  The best thing about bike is you get the benefits of cardio whilst giving your leg muscles a good hard work out.  The proof is hidden in a cyclists legs!!!

If your not in the gym and have a bike well then go for a ride.  You could even do bike sprints in a park.  Just remember to wear a helmet!

Note: It is always a good idea (and recommended by the ice dogs) to consult with a personal trainer or someone from the gym if it is your first time using the bike or any equipment for that matter at the gym.  Not only as a safety precaution but also because they can provide some very useful tips. A qualified trainer is also very good as they can design a program to suit your needs and help you achieve your goals as everyone is different.