Welcome to day 2 of the Live Excy 30-30-30 Challenge where we will focus on turning the Excy portable cross trainer into a recumbent exercise bike for high intensity interval training. During this 30-day challenge, 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 2 Focus: Turn Your Chair or Couch Into a Recumbent Exercise Bike
Enjoy the convenience of being able to ride the Excy indoor or outdoor cross trainer as a recumbent bike – in the comfort of your own home- regardless of the weather.
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 Back and Forth. 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!
When doing this on your own, make sure to use the Excy Mobile Coach (set your time to 20 minutes, then set your fast and slow intervals at 30 seconds each).
Challenge Theme: Practicing Self-Kindness. So often we are unnecessarily harsh on ourselves, especially when it comes being self critical of our bodies, whether it’s thinking we weigh too much, aren’t capable of doing things we did in our younger years, or aren’t healing as fast as we’d like from an injury. If we are not kind to ourselves, how can we expect to thrive with the rigors of everyday life. Today, do something unexpectedly kind for yourself (even if that’s doing today’s workout!).
What You Will Need: Stand-alone Excy and the Excy Keeper. A couch or stable chair. Towel to protect your seated surface. If you plan to push this workout hard, consider using the toggle ties to tether the Keeper to a chair.
About The Day 2: Recumbent Exercise Bike High Intensity Interval Training
The first thing you’ll notice about using Excy as a recumbent exercise bike is your own comfy chair. During this interval training exercise bike workout, we will focus on utilizing the large muscles in your legs, thighs and buttocks. We will alternate intense bursts of pedaling forwards and reverse with less-intense 30-second recovery sessions. Simply increase the pedal speed or pedal resistance for the intense segments and lower these variables for recovery. The faster you move, the more calories you can burn. The higher you crank the resistance, the more you tone. You can crank up the resistance to get the burn of a spin class, cycle in reverse to work opposing muscles, or take it for a nice easy spin. We will also show you how to crank Excy back and forth for more of a leg press motion.
Quick Views of Today’s Recumbent Exercise Bike High Intensity Interval Workout
Here’s the Live Stream of Day 2 of the Recumbent Exercise Bike Challenge 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.