Workout program

Tell me what your doing as far as work outs. Im currently doing the GSMXS Motocross specific program 1 here it is.

-10min warup- Bike, Run, Swim...etc
-Six Calistenic exercises (Timblin windmill, stretch kicks, side flex, bounce jumps, boxer, Butterfly)
-Motocross pushups
-Standing cable rows
-Abb workout
-Squats or leg press
-Calf raises
-Stright arm lat-pull ins
YOu do this twice and then finish with another 10min exercise (run, bike,swim.etc)
Also the whole thing is done without stopping you do 15-18 reps on the weights with enough weight that on the 15th rep your pretty much done.

My work out is very simple. I stretch for about 10 minutes. Then I ride 2 miles on a trainer bike and a moderate speed. Then the last 3 are faster than the first 2. Then I'll get off the bike and do 100 push ups and sits ups. take a break and get water.. stretch and run 1 mile on the tredmill. LEt me know what else u do.

When I actually stuck to a workout schedule, I would start out by running a 3 mile loop 2 or 3 times a week & do various weight training. Each workout day I would work on a different set of muscles; one day it would be arms & chest, the next it would be back and legs, and the next would just be abs. If I didn't feel like doing the regular workout, and I could get someone to play tennis, I would do that for a few hours.

I didn't set anything "in stone," except that I had to do something every day, and that made it easier to stick to.

I like that idea. Im gonna try that. thanks

I run about two miles on a indoor track. Then I do 150 situps and 50 pushups. Then I lift weights... Thats about it.

100 sit ups every day, running for a good 15 minutes, stretch every day. I've gotten so flexible I can turn both my feet around backwards LMAO

Yes I did not add the stretching that I do (dont consider it a workout) however I do stretch almost everyday 5-7days a week also I do each stretch twice and for at least 10 sec. In total It takes about 40min to stretch.

Everybody,

All of these workouts contain some good ideas. Keep up the good work.
I want to let everyone know that if you are interested in more exercises and workouts, that I'm having a sale at my website this week on my training manual.

I finished the 2nd edition of my Motocross Fitness training manual, and it is now for sale at a special low price - this week only.

If anyone is interested, go to my website and check it out. You can also sign up for my free weekly MX fitness newsletter.

If you have any questions, you can also email me. Keep up the good work on the forum topics and posts, and I look forward to helping you with your training and questions.

Thanks and good luck,

Rodney Womack, CSCS
rw3@motoxfitness.com
http://www.motoxfitness.com

first i stretch then run 2-4 miles depending on how good i feel. Than i stretch again. Then i bench about 60 weights. Then i do some leg reps. Than i do situps and push ups. then stretch again.

I watch TV does that count lol

I use to ride everyday when i was a young'n but it has been about 10 years since i rode much... im just starting to ride again so i am pretty much out of shape if you know what i mean... so thanks for all the cool ideas and see ya on the track.... and as always Praise Jesus

riding is my only workout. if you ride hard every day wouldn't that be a good enough workout?

I am gonna start bike riding. I used to do a 30+ mile ride every week, but my bike got stolen so I cant do that anymore. I am trying to get another one so I can start doing that again. I signed up for weight training or cross training next year (whatever I get enrolled into) so I should be good.

I'm a personal trainer and specificly directed my training for the motocross aspect of it. It is very important to stretch the muscles out so that they can function how they should. When a muscle is stretched it is more capable of handling the stresses riding brings to the body... It also helps with every aspect of riding, agility speed balance etc. It is also important to hold each stretch for about 25 seconds. This is scientifically backed by research...
Training:
We all know that the aerobic part of training is very crucial to our sport. I noticed a huge difference in my riding when I started to put in some road work... Bikes are good but I prefer running. I can't explain it, it just works better for me. I also don't run no pavement, I stick to open fields where the ground is more forgiving. When I was training I would ride 2 to 3 days a week doing 20 minute motos because NOTHING is like riding a dirt bike. I get the most benefit from riding with a purpose, don't get me wrong, free riding is important because it allows me to have fun. So on my off days I run usually about an hour at a time, which is about 7 miles for me. I usually run a mapped out lap and time each lap to make sure I'm pushing myself from start to finish. Running for this amount of time makes riding a dirt bike for 20 minutes alittle more manageable. DOUG HENRY would run for an hour up to an hour and an half. He's a champ, so I'll follow his foot steps any day
As for body training I would rotate strengh and endurance specific so that my body can function at length with maximum strength capiablities...
So one week the reps would be between 3 and 5 with extremely heavy weights. I would do 4 sets of each exercise with 3 exercise per body part on big muscles like chest back, 4 to 6 exercises for legs and 2 for shoulder and arms.
The same for endurance specific routines but instead of 3 to 5 i would shoot for 15 to 20 reps per set.
You have to be patient and allow your body to respond to the training... You need to honestly stick with a program for 6 weeks before you START to see improvements.... Keep the format the same but use different exercises every 4 to 6 weeks. try it out and let me know how it works out....

what are motocross pushups?