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Ready for a workout that you can perform at home or in your office? All you need is the Cubii, an incredibly versatile tool for rehabilitation or workouts. The design allows for a low-impact pedal movement while having enough clearance for use under a desk or table.
Choose from eight resistance levels. You can start low and increase the resistance as you progress. For an added challenge and better results, you can include a THERABAND CLX resistance band to your Cubii workout.
Get started by following along with this video or the program outlined below for a great Cubii and CLX band workout.
Part 1: Warm Up
Part 2: Increase the Intensity
Part 3: Add a TheraBand CLX Resistance Band
Part 4: Resistance Band Only
Part 5: Cool Down
Part 1: Warm Up
Each exercise should be:
- 20 seconds each
- Cubii resistance 6-7
- Reach & Bow
- Knob 6-7
- Pedal normal with medium/heavy resistance
- Reach up above your head
- Crunch your chest towards your knees and bring your arms down and behind your back
- Toes Turned Out
- Knob 6-7
- Walk toes to the side of the Cubii so that the toes are turned out
- Continue to pedal at a comfortable rate
- Toes Turned In
- Knob 6-7
- Walk toes to the middle of the Cubii so that the toes are turned in
- Continue to pedal at a comfortable rate
- Toes Turned Out
- Repeat the toes turned out exercise
- Toes Turned In
- Repeat the toes turned in exercise
- Backwards
- Knob 6-7
- Move feet back to parallel, slow down your pedal, start pedalling backwards
- Toes Turned Out
- Repeat the toes turned out exercise
- Toes Turned In
- Repeat the toes turned in exercise
- Reach & Bow
- Repeat the reach & bow exercise
- Elbow Reach
- Bring your hands to your shoulder, reach your elbows to the ceiling, bring your elbows down past your back
Part 2: Increase the Intensity
Each exercise should be:
- 20 seconds each
- Cubii resistance 7-8 or whatever feels like a heavy load
- Forward Lean
- Pedal forward
- Hold the back of your chair and lean forward to push into the load
- Backwards Lean
- Still holding your chair, lean back on your chair as much as you can and pedal with pressure from your heels
- High Heels
- Pedal with your toes while holding your heel above your Cubii
- High Toes
- Walk your heels up high on the Cubii and pedal with them while holding your toes in the air
- High Heels
- Repeat the high heels exercise
- Elbow Reach
- Repeat the elbow reach exercise
- Drums
- Pedal parallel with your feet flat air drumming, side to side
Part 3: Add a THERABAND CLX Resistance Band
Not sure which THERABAND Resistance Band to use? Check out this helpful chart! And find out the answers to more frequently asked questions in this article on THERABAND resistance bands.
Each exercise should be:
- 30 seconds each
- Cubii resistance 6-8
- With a THERABAND CLX Band
- Shoulder Pull Apart
- Pedal forward
- Hold the band above your head about shoulder with apart
- Pull your hands apart and in line with your chest
- External Rotation
- Pedal forward
- Hold the band with your palms facing the ceiling and your thumbs on the outside
- Position your arms on your side and hands in front of you
- Rotate your hands to the sides of your body
- Flip Hands Up
- Pedal forward
- Hold the band with your palms facing the ground and your thumbs on the inside
- Position your hands chest high, out in front of you
- Flip your hands up and over your head
- Hand on Heart Press
- Pedal forward
- Hold your left hand in a loop and on your heart, and your right hand in the next loop to the right of your chest
- Push your right hand down around your hip and come back to your chest
- After 30 seconds switch sides
- Fly
- Pedal forward
- Put the center of the band behind you, between your lower back and chair
- Put each hand in a loop and hold you arms out wide
- Rotate your arms until they meet together in front of you
- Punches
- Pedal forward
- Keep the band behind you
- Punch forward, switching off between hands
- Double Punches
- Pedal forward
- Continue the same punching motion
- Punch in a sequence of: right, left, right, right, left, right, left, left
- Punches
- Repeat the punches exercise
- Fly
- Repeat the fly exercise
Part 4: Resistance Band Only
Each exercise should be:
- 30 seconds each
- Without pedaling on Cubii
- With a THERABAND CLX Band
- Squats
- Stand up while straddling the Cubii (or step away from the Cubii for a narrow squat if you prefer)
- Squat down, bringing your bottom to or around your chair
- Make sure to count three seconds between standing up and the bottom of your squat
- Standing Pulls
- Put the band through the handle of the Cubii
- Hold both sides of the band your left hand
- Put your right foot forward and rest your right hand on your right thigh
- Pull up on the band until your hand is around your chest
- Tricep Kickbacks
- Put the band through the handle of the Cubii
- Hold a side of the band in each hand
- Put your right foot forward and rest your right hand on your right thigh
- Keeping your elbow still, rotate your left hand from your chest to your hip
- Squats
- Repeat the squats exercise
- Standing Pulls (Other Hand)
- Repeat the standing pulls exercise using your other hand
- Tricep Kickbacks (Other Hand)
- Repeat the tricep kickbacks exercise using your other hand
- Squats
- Repeat the squats exercise
Part 5: Cool Down
Each exercise should be:
- 15 seconds each
- Cubii Resistance 2
- Reach Up
- Pedal forward
- Take a deep breath in as you lift your hands in front of you and to the ceiling
- Exhale has you move your hands out to the side and down towards the floor
- Calf Stretch
- Stop pedaling
- Extend one foot to the top of the Cubii and put the back of your heel on it
- Lean forward
- Point & Flex
- Without Pedaling
- Without moving your heel, extend your toes up to the ceiling and then out, away from you
- Calf Stretch
- Repeat the calf stretch exercise
- Calf Stretch (Other Foot)
- Repeat the calf stretch exercise using your other foot
- Point & Flex (Other Foot)
- Repeat the point and flex exercise using your other foot
- Calf Stretch (Other Foot)
- Repeat the calf stretch exercise using your other foot
- Inner Thigh Stretch
- Position one foot to the side of you with your heels on the ground and toes pointing upwards
- Lean forward
- Back Stretch
- Sit sideways on the chair
- Hold the back of the chair with your hands and twist towards the back
- Hip Flexor Stretch
- Sit sideways on the chair
- Hold the back of the chair with your inside arm
- Hold your outside leg to your side and behind you
- Reach your outside arm up
- Inner Thigh Stretch (Other Leg)
- Repeat the inner thigh stretch exercise using your other leg
- Back Stretch (Other Side)
- Repeat the back stretch exercise on your other side
- Hip Flexor Stretch (Other Leg)
- Repeat the hip flexor stretch exercise using your other leg
As you get more comfortable with these exercises, you can increase resistance or exercise time. If you are using the Cubii for rehabilitation, make sure to talk to a healthcare professional before you make any major modifications or if any of these motions give you pain.
Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.
