Mountain Bike Workout

let's take a quick break from all the reading for a fun kickass mountain bike workout.  normally i film a few reps to demostrate.  i took this quick video during my last set of the workout - so this is me really charging through my workout.  

Kickass Mtn Bike Workout - 100 reps per round for time (10 reps per exercise)

1. Thrusters (squat to overhead press) - 30 lbs (i could have gone a bit heavier) - 10 reps

2. pullups (purple band..just the right amount) - 10 reps

3. hanging knees to chest - 20 (wanted a lot of core today)

4. Lunge jumps - 10 each leg = 20 reps  Subtotal: 60 reps

5. superman crunch with gliders - 10

6. Atomics TRX pushup - 10 (hard for me)

7. Box Jumps - 10

8. TRX tricep extension - 10 (i forgot to do this one in the video...).


i did a total of 4 rounds with about 90 second rest between rounds.  each round took 4:30-4:45 minutes.  substitute any exercise to focus on areas YOU want to work on.  Maybe add Plank Rows or bicycle crunches or Bosu lunges. Pick exercises that challenge you but not make you stumble.  this is not the time to do an exercise or weight you are not comfortable with.

Mountain Bike focus:

1. lots of core

2. legs - range of motion; explosive

3. upper body - lots of body weight to keep arms strong for fast descents :)

4. fast pace to mimic the sprints and hills


(i had given my clients a similiar workout this week and was inspired by the results so i gave it to myself).


rock on with your bad selves!

chi