Welcome to Day 11 of the Excy 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.

Today’s Workout: Using the Excy Portable Cross Trainer as a Floor Exercise Bike

Today, we will ride Excy from a floor position with the Keeper to focus on cycling our legs and engaging our core. The beauty in cycling Excy is that it forces continual pedaling and consistent resistance in both directions. Focus on the right combination of power and tempo. When bursting for power, it’s about an intense surge at your personal highest possible resistance levels and then keeping a steady comfortable tempo in the slower recovery intensity levels. When cycling your legs, focus on unweighting the retreating leg and pushing with the other to assist with a smooth pedal stroke. You can also focus less on a smooth pedaling motion and instead focus on explosive cranking movements for more power. Even in your slower intervals, try not to completely pause and stay in continuous motion. Focus on maintaining good form until the next burst.

The Floor Exercise Bike Schedule:

2:00 – 2:30 (Light Crank. Spin. Press. Find comfortable resistance level)
2:30 – 3:00 (Burst Play for 30 seconds)
3:00 – 3:30 (Recover with a brisk pedal in forward or reverse with easier resistance or slow with resistance higher for strength training)
3:30 – 4:00 (Burst Play for 30 seconds)
4:00 – 4:30 (Recover with a brisk pedal in forward or reverse with easier resistance 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).

Theme: Let Go of the Impossible.

Do you have the time, body type, genetics, and/or the commitment to get a six-pack of abs, a body like Jillian Michaels, or match the physique of the latest cover of Men’s Fitness Magazine? If you do and that’s your goal, awesome! Get after it! But, if you don’t and just want to be healthier? Awesome too! If we obsess on the impossible, we might find ourselves being overly harsh and critical vs. celebrating our success.

What You Will Need:

Excy stand-alone system. Excy Keeper. Add bar for more stability Bar. You can add hand weights to incorporate an arm workout. Consider using a wall, couch, or ball as a back rest. Consider a pillow for added comfort.

Quick Visual of Today’s Floor Exercise Bike Workout Position:




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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