Welcome to day 3 of the Live Excy 30-30-30 Challenge. During this 30-day challenge, we will focus on high intensity interval training cardio workouts and strength training. The format will be 30 seconds at high intensity intervals and 30 seconds at a lower intensity interval for 20 minutes. The live workouts will be available anytime on the Excy Live YouTube Channel.

Day 3 Focus: Core Floor Exercise Bike HIIT Workout

The Schedule:

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 Forward. Find comfortable resistance level)
2:30 – 3:00 (Burst Play for 30 seconds at high resistance. Add bridge for more intensity)
3:00 – 3:30 (Recover with a brisk pedal)
3:30 – 4:00 (Burst Play for 30 seconds at high resistance. Add bridge for more intensity)4:00 – 4:30 (Recover with a brisk pedal)
4:30 – 5:00 (Burst Play for 30 seconds at high resistance. Add bridge for more intensity)
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). Always build in time to warm up!

Day 3 Excy Challenge Theme: Ask yourself a question… “How does exercising benefit those around me?” Today, put your time and energy into exercising for those reasons. Sure, we want to exercise for own personal gain, whether it’s fitting into our clothes, getting a better night’s sleep, doing our personal best in the next race, getting over an injury so we can return to play, etc. But, sometimes it’s nice to explore other reasons outside ourselves for why we want to be healthier. Maybe it’s more energy to play with our kids, to be more productive at work, or to be a healthy role model for the family. Whatever the external reason, invest unconditionally in exercising today for those reasons, and those reasons alone. Sometimes those motivations will keep you inspired when you just don’t feel like exercising.

What You Will Need: Stand-alone Excy, Excy Keeper, and a beach towel or yoga mat. You can add the Excy Bar for more stability (recommended for those just starting out). Some people like to place a pillow under their head while performing this exercise. Hand weights can be added for an upper body workout.

About The Day 3: Core Floor Exercise Bike HIIT Workout

The American Council on Exercise declared bicycle crunches one of the most effective abdominal exercises. But today, we’re going to add a new spin to traditional bicycle crunches for an even better workout and that is using resistance for cycling your legs while also targeting your core muscles. In addition, as a more advanced move, you can also incorporate a favorite yoga, Pilates, and physical therapy rehabilitation move, and that is a basic bridge to really work your core, glutes, and hips. In addition to cycling your legs, use this workout to strengthen your entire midsection by keeping constant tension throughout your core while cycling your legs.

Jump into the Challenge Now!

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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