Welcome to Day 10 of the Live Excy 30-30-30 HIIT Challenge.

Tune in at www.excy.live or  Facebook Live for all our Live Excy Workouts! We’ll keep focused on our high intensity interval training format of 30 seconds at high intensity intervals and 30 seconds at a lower intensity interval for 20 minutes, but other than that, it will be a surprise.

Day 10 Excy Challenge Focus: Arm Bike for Core and Upper Body Strength

From a forward squatted position, we will be using Excy from the ground as an arm bike with a focus on effective functional strength, stability and power. Our slow intervals will be used for slow and effective strength training for our core and upper body and then we will sprint at an easier resistance level during our slower intervals. The goals is to focus on elevating your heart rate quickly and strengthen your core and upper body for maximum results in minimum time. Check out this video on how to a squat correctly before jumping in to today’s workout!The Schedule:0:00 – 2:00 (Warm up with easy resistance: Pedal forward for one minute. Pedal in reverse for one minute)

The Schedule:

2:00 – 2:30 (Crank. Find comfortable resistance level)
2:30 – 3:00 (Burst Play for 30 seconds)
3:00 – 3:30 (Recover by standing or 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 by standing or 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:

Focus On Controlling What You Can Control. The Serenity Prayer says it best “accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.” What You Will Need:
Excy stand-alone system. Add bar for more stability.

Quick Visual of Today’s Arm Bike Workout


Do Today’s Excy Arm Bike Challenge!


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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