Welcome to day 6 of the Live Excy 30-30-30 Challenge.

Tune in at www.excy.live at noon PT! During today’s high intensity interval training (HIIT) workout, we will focus on using the Excy portable cross trainer to turn a standard bench or seated surface into an upper body arm bike. You can do this at work, home, or on the go! This is one of our favorite outside positions, so if the weather cooperates, get some fresh air with this one! 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.

Today’s Focus: Upper-body Cardio Fitness and Strength Training

Today’s Theme: Healthy is…? How do you fill in the blank?

Define what healthy means to you and share the reason with your family and friends so they can encourage you and keep you inspired along your journey to live a healthier lifestyle.

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 strength training pedaling)
3:30 – 4:00 (Burst Play for 30 seconds at high resistance)
4:00 – 4:30 (Recover with strength training pedaling)
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:

A bench or stable seated surface. Stand-alone Excy portable cross trainer. A small towel to protect your chair or couch. Consider adding the bar for more stability.

About Today’s Upper Body Arm Bike HIIT Workout

Whether using Excy for high intensity or at lower-endurance levels of effort, our upper-body rotational exercises are an awesome opportunity to increase your weekly cardiac output. If you’re a runner or cyclist, using Excy for upper body workouts on off training days will give your primary training muscles time to recover while focusing on your shoulders and back. If you’re a swimmer, Excy can be a great option on days that you can’t get to a pool. The repetitive action involved in using Excy as an arm bike can also feel therapeutic for shoulder injuries, but it’s important to check with your doctor if using Excy for injury recovery.

Quick Visual of What to Expect

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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