Welcome to Day 1 of the Live Excy 30-30-30 Challenge. During the next 30 days, we will focus on high intensity interval training workouts. The format will be 30 seconds at high intensity intervals and 30 seconds at low intensity intervals for 20 minutes. The workouts will be available anytime on the Excy YouTube channel.

Day 1 Focus: Live Upper Body High Intensity Interval Training

The goal is to rev your metabolism and tone your arms with 30-second sprints followed by 30 seconds of moderate rest.

0:00 – 2:00 (Warm up with easy resistance: Pedal forward for one minute. Pedal in reverse for one minute)
2:00 – 2:30 (Crank. Find comfortable resistance level)
2:30 – 3:00 (Burst Play for 30 seconds)
3:00 – 3:30 (Recover with a brisk pedal in reverse or slow with resistance higher for strength training)
3:30 – 4:00 (Burst Play for 30 seconds)
4:00 – 4:30 (Recover with a brisk pedal in reverse or slow with resistance higher for strength training)
4:30 – 5:00 (Burst Play for 30 seconds)
5:00 – 20:00 Repeat the 30-second intervals until 20 minutes is up!
Challenge Theme: Patience. Whether your journey is for weight loss, wellness, increasing sports performance or recovering from an injury, think of this journey as a marathon, not a sprint. It’s a race worth running. This 30-30-30 challenge isn’t about the next 30 days. It’s about the next 30 years.
What You Will Need: Stand-alone Excy (consider a pillow to sit on and a yoga mat). You will turn Excy in its reverse position and workout from the floor (see images below)


Setting up Today’s Excy Workout In the Mobile Coaching Interval Training Application. Download here:

Set the Excy Burst Play Timer to 20 Minutes

Set the Excy Burst Play Timer to 20 Minutes

Follow the Slow Prompt at the Top of the App

Follow the Slow Prompt at the Top of the App

Push Yourself When Prompted

Push Yourself When Prompted

About The Day 1 Upper Body High Intensity Interval Training Workout

Excy upper body workouts can offer an amazing way to build aerobic capacity and upper body strength, burn calories, and build core stability. Many people focus only on their biceps and triceps when they think about upper body workouts. However, it’s key muscles like shoulders and upper back that build strength, streamline posture, and prevent injuries. For those recovering from a leg or knee injury, we know it’s tough, but with this particular move, you’re tougher. This is the favorite workout position for those suffering from a broken leg or ankle, or a knee injury. We’ve had people with ACL surgery performing this workout within two days of surgery. It’s equally powerful for performance training and scorching calories. Quick workouts can be highly efficient and more fun than with lengthy gym sessions. Instead of working out longer, use Excy work out smarter and faster. Use this time to go harder, not longer. You will never outgrow this move. Whenever you don’t feel challenged, crank up the resistance and lean back to engage your core. No matter what your schedule looks like or where you are, you can fit in an Excy workout. When life gets chaotic, the last thing you want to do is spend hours working out. That is why we created Excy and made it so flexible and versatile enough to be done whenever and wherever you can catch some spare time and efficient enough to give you the results you want.

Quick Views of Today’s Upper Body Workout Position


Primary Position for the Day 1 Workout

Intermediate Option for Engaging Your Core

Here’s the Live Streaming Upper Body High Intensity Interval Training Workout

Warning: Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

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