Welcome to day 4 of the Live Excy 30-30-30 Challenge. During today’s challenge, we will focus on using Excy like a conventional Upper Body Ergometer (UBE) in which you essentially “pedal” with your hands. The format will be 30 seconds at high intensity intervals and 30 seconds at a lower intensity interval for 20 minutes. Excy live workouts will be available anytime on the Excy Live YouTube Channel.
Focus: Core training, Upper-Body Cardiovascular, and Strength Conditioning
Day 4 Theme: Assume Good Intensions
What You Will Need:
Stable table surface (Kitchen counter top or stable table). Stand-alone Excy. Consider Excy Bar (for added stability) and/or Keeper (if starting out and want to keep the system from scooting). Tonight, we will give you a demonstration of one of many ways in which you can use Excy as an upper body arm bike using your kitchen table or countertop. Give yourself plenty of room if you want to incorporate legs too!
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 jumping jacks, calf raises, squats for higher intensity)
3:00 – 3:30 (Recover with a brisk pedal)
3:30 – 4:00 (Burst Play for 30 seconds at high resistance. Add jumping jacks, calf raises, and squats for higher intensity)
4:00 – 4:30 (Recover with a brisk pedal)
4:30 – 5:00 (Burst Play for 30 seconds at high resistance. Add jumping jacks, calf raises, and squats for higher 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!
About the Day 4 Arm Bike for Cardio and Strength Training HIIT Workout
Often times when we think of wanting to burn calories or build muscle, we go right for exercises that impact the Gluteus maximus (glutes) because it’s the largest muscle in the human body. But, a very close second is the bilateral latissimus dorsi muscles, which are your “lats” and one of the widest muscles in the human body. So, we can’t forget to put our “lats” to work, especially after keeping our upper body confined all day working at a keyboard or holding our phones with our arms in a Tyrannosaurus rex position! Your upper body needs the same attention as your lower body and vice versa.
Whether young or older, people are often shocked at the amount of calories they can burn and toning that can be done by using Excy for upper body rotational and cranking exercises. The existing apparatus for this type of exercise, the Upper Body Ergometer (UBE), has predominately been viewed as something used for rehabilitation, not exercise or strength training. In addition, getting a quality experience often requires a trip to the gym, a physical therapy clinic, or a large piece of equipment people might not have room for in their home.
So, the benefits of UBE exercises have largely gone unknown and are underutilized. However, a study published in the October 2010 issue of the “Journal of Strength and Conditioning Research” found that the arm crank, or bike, was as effective at measuring physical fitness as a bicycling ergometer. Not only was this great news for people who are temporarily or permanently disabled, but it also demonstrated that an upper body rotational exercise can be a fast power workout for the upper body and core, and a great way to retain cardiovascular fitness when our legs can’t be used or need a rest.
Quick Visual: Ultimate Arm Bike for Cardio and Strength Training HIIT Workout
Check out the Day 4 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.