Post Supercross Sunday Workout - Atlanta
by Racer X Virtual Trainer
Still fired up after last night's great racing in Atlanta? Good, then put that excess energy to work with this lower body dominant workout. Bring your puke bag 'cause this is gonna hurt.
This workout is a high intensity metabolic blaster that will test your leg strength. Use it during those training periods that call for high intensity bouts of work. Better bring your A-game because if done correctly this little beauty will bring you to your knees.
Here is how it works. Warm up for 10 minutes however you like. Jump rope, run, stationary bike, or row. Just warm up like you would similar to a race. Then set a clock for 30-minutes. The objective is to see how many rounds you can complete of the prescribed exercises in 30-minutes.
- 500 meter row (alternate exercise - 200 skips of a jump rope)
- Pistol Squats (15 each leg)
- Hamstring Curl (30 reps) can also be done on weight machine or stability ball
- Kettlebell Swings (20 reps) - Use a weight to ensure failure on last rep.
Total number of rounds completed in 30-minutes wins.....something. Maybe a pat on the back maybe some Racer X swag, maybe nothing at all :)
That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness.