Tune into Day 5 of the Excy Portable Cross Trainer 30-30-30 Live Challenge on October 21 at 12:00 noon PT!
During today’s challenge, we will focus on resistance training and using the Excy portable cross trainer to turn a standard chair with four legs into a highly effective exercise bike. You can do this at work, home, or on the go! The format will be 30 seconds at high intensity intervals with higher resistance training and 30 seconds at a lower intensity resistance training interval for 20 minutes. The live workouts will be available anytime on the Excy Live YouTube Channel.
Today’s Focus:
Cardio, Toning Cycling Legs, and Training Opposing Cycling Muscles with Resistance
Today’s Theme:
Be a Cheerleader, Not a Critic. Whether we are cheering on ourselves, members of our family, our friends or co-workers, there are so many ways to mindfully seek opportunities to cheer vs. correct. Fat and health shaming doesn’t work (including fat shaming ourselves). For anyone trying to get healthy, surely we can find ways to become cheerleaders and support everyday efforts vs. live in corrections officer mode. Life is to short. Crank on with the cheerleading!
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)
3:00 – 3:30 (Recover with a brisk reverse pedal)
3:30 – 4:00 (Burst Play for 30 seconds at high resistance)
4:00 – 4:30 (Recover with a brisk reverse pedal)
4:30 – 5:00 (Burst Play for 30 seconds at high resistance)
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!
What You Will Need
Stable chair with four legs. Stand-alone Excy. Excy Bar. Excy Chair Toggle Ties (if you want to push yourself at a higher intensity). Consider a chair cushion for added comfort and a towel to protect your chair from sweat. You can add hand weights if desired. Change out the pedals to your cycling shoes to really crank Excy hard!
About The Day 3: Chair Exercise Bike HIIT Cardio Workout
This short 20 minute high intensity interval training leg cycling workout is intended to be a fun and effective calorie blasting routine targeting your lower body. With just 20 minutes to spare, dive right into burning calories and toning until the very end. If the workout isn’t long enough for you, do it twice! If you want to push yourself even harder, crank up the resistance as high as you can personally take it. You can also add dumbbells to your routine or simply hold your arms to your side and do small circles, throw in some bicep curls, or lift your hands above your head while pedaling your legs. Don’t forget, research shows that post workout calorie burning is even more effective after doing high intensity interval training. So, push yourself during this workout’s peak intervals in a way that simulates hammering up a hill or mountain. Use your low intervals to recover (you earned your downhill). Give your best effort and enjoy the results!
Quick Visuals: Resistance Training at its Best in a Portable Cross Trainer!
Check out the live 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.