Are you looking for an intense and fun way to get in shape? Consider trying out motocross workouts! This type of workout is becoming more and more popular among bikers as it helps them to build strength, stamina, agility, and balance while also helping them hone their riding skills. In this blog post, we’ll discuss what motocross workouts are and why they are beneficial.
- What is a Motocross Workout?
- Benefits of Motocross Workout Routine
- What kind of skills should you work on in your Motocross training workout?
- Strength Training
- Muscle Endurance and Tolerance to High Intensity
- Core for Strength Transfer:
- Motocross Training Should Also Work On Your Weak Points
- Best Workouts for Motocross-Free Motocross Training Programme at Home
- Agility Drill (Set 1) –
- Broad Jump (Set 1):
- Single-Leg Balance Back and Forth With Eyes Closed (Set 1):
- Resistance Band Core Hold Ups and Downs (Set 1):
- Agility Drill 2 (Set 2):
- Box Drop to Jump (Set 2):
- Sitting on Stability Ball Alternate Leg Raise (Set 2):
- Single-Leg Front Plank Ups and Downs (Set 2):
- Day 2:
- Isometric Side Squat (Set 1)
- Kneeling Finger Push-ups (Set 1)
- Burpees (Set 1)
- Single-leg Balance Eyes-Closed (Set 1)
- Sit Down And Stand Up On Single-Leg:
- Side to Side Jumping:
- Sitting to Knees on Stability Ball:
What is a Motocross Workout?
Motocross workouts are specific exercises that help bikers build the strength and skills needed to ride a motorcycle. The exercises involve using your own body weight to do everything from squats to push-ups. There are also various drills used to develop balance and coordination. By incorporating these exercises into your regular fitness routine, you can improve your overall riding performance and become a better rider.
Benefits of Motocross Workout Routine
Motocross workouts provide a variety of benefits for bikers. For starters, they help improve one’s core strength which is essential for maintaining balance on a bike. They also increase flexibility which can help prevent injuries when riding. On top of that, these types of workouts can help reduce stress levels by providing an intense but enjoyable form of exercise. Finally, because motocross workouts require the use of multiple muscle groups at once, they offer a great way to burn calories quickly while still having fun!
What kind of skills should you work on in your Motocross training workout?
If you want to increase your performance when riding your motorbike, then strength training is a must. It not only increases muscle power but also helps prevent injury. Strength training can involve using weights or doing bodyweight exercises such as pushups, squats and pull-ups. You should focus on compound movements like these as they target multiple muscles at once. This will help build overall strength rather than just isolating one particular area of the body.
Muscle Endurance and Tolerance to High Intensity
High intensity activities are the bread and butter of motocross racing so it’s important that you build up your muscle endurance and tolerance to them. You can do this by incorporating interval training into your routine. Interval training involves alternating between periods of high intensity exercise and low intensity rest periods. This type of exercise will help you build up stamina so that you can handle the demands of motocross racing with ease.
Balance is key when it comes to motocross racing as it helps keep you steady while taking turns or going over jumps. To improve your balance, incorporate exercises such as standing one-legged on a Bosu ball or standing on an uneven surface like a BOSU Balance Trainer (BBT). These types of exercises help strengthen the muscles in your feet, ankles and legs which will help improve overall balance when riding your motorbike.
Core for Strength Transfer:
A strong core is essential for transferring power from your upper body to lower body during motocross races. Exercises such as planks and mountain climbers are great for building core strength because they engage the entire torso instead of isolating just one area of the body like a sit-up would do. Working on core strength will also help keep your posture stable while riding which will in turn make it easier to take corners or jump over obstacles with ease.
Motocross Training Should Also Work On Your Weak Points
Every rider has weaknesses that need to be worked on in order to perform better during races so don’t forget about them when designing a training program! Identify what areas you need improvement in before setting up a workout regimen that targets those specific areas accordingly – this could be anything from hand-eye coordination drills to reaction time tests! Working on these weak points will ultimately make you a more well balanced rider which leads us onto our next point.
Best Workouts for Motocross-Free Motocross Training Programme at Home
Agility Drill (Set 1) –
Start by warming up with a simple agility drill. Find a cone or an object that can act as a marker and create an “X” shape using it. Now, start at one point and sprint to each point of the X shape, making sure to complete each turn quickly and accurately. Aim for three sets of this exercise with 20-30 seconds rest in between each set.
Broad Jump (Set 1):
Next up is a broad jump exercise. Stand with your feet shoulder width apart and lower yourself into a squat position before jumping forward as far as you can go. Make sure to use your arms for momentum and aim for three sets of 8 reps each with 30 seconds rest in between sets.
Single-Leg Balance Back and Forth With Eyes Closed (Set 1):
This exercise will help improve your balance and coordination during races when you need it most! Stand on one leg with your eyes closed while balancing back and forth from left to right without losing control or tipping over. Aim for 3 sets of 10 reps on each leg with 30 seconds rest in between sets.
Resistance Band Core Hold Ups and Downs (Set 1):
Finally, end the workout with some core work using a resistance band! Attach the resistance band around something sturdy like a tree or pole, then grab onto it while standing tall with good posture. Now pull yourself downwards slowly while keeping tension on the band at all times until your hands reach chest level before slowly returning to standing position again without letting go of the band until complete 3 sets of 8 reps each with 45 seconds rest in between sets.
Agility Drill 2 (Set 2):
Start in the center of an agility ladder or cone pattern. Step forward with one foot into the first box, then backward with the same foot into the second box. Continue alternating feet until you have completed two sets of this drill.
Box Drop to Jump (Set 2):
Place a small platform about one foot high in front of you. Standing on both feet, hop up onto the platform and back down again without pausing. Repeat this jump two times for one set.
Sitting on Stability Ball Alternate Leg Raise (Set 2):
Sit on a stability ball with your hands behind your head and your legs bent at 90 degrees in front of you. Raise one leg off the ground while keeping the other planted firmly on the ground then switch legs and repeat two times for one set.
Single-Leg Front Plank Ups and Downs (Set 2):
Start by standing in front of a low bench or platform with both feet together and your arms outstretched in front of you. Lift one leg off the ground while leaning forward onto your hands and place it gently but firmly onto the bench or platform before returning to standing position using only one leg for balance. Repeat this up-and-down motion two times for one set, then switch legs and repeat for another set.
Isometric Side Squat (Set 1)
The first exercise on our list is the isometric side squat. To start, stand up straight with your feet shoulder-width apart. Keeping your core tight and back straight, lower yourself into a squat position by bending your knees slightly and pushing your hips back. Hold this position for 60 seconds before repeating 2-3 more times. This exercise helps build strength in your legs while also developing balance and stability, which are important skills for any motocross rider.
Kneeling Finger Push-ups (Set 1)
For the next exercise, begin by kneeling on all fours with your hands flat on the ground at shoulder width. Your arms should be extended so that they form a straight line from shoulders to wrists. Slowly lower yourself down until your chest touches the ground then push yourself back up until your arms are fully extended again. Keep going until you have completed 10-15 reps of this exercise. This move helps work both upper body strength and core stability—important elements of any successful ride!
Burpees (Set 1)
Burpees are one of the best full-body exercises out there! Start by standing up tall with feet shoulder-width apart. Lower yourself down so that your hands touch the ground in front of you then jump both feet back so that you’re in a plank position. Then jump both feet forward again so that they land just outside of your hands before jumping up into the air with arms reaching overhead as high as possible. Land lightly before starting all over again for 10 reps total. Burpees help increase agility, coordination, and muscular endurance—all essential components of an effective motocross rider!
Single-leg Balance Eyes-Closed (Set 1)
The last exercise on our list will help improve balance and focus while also strengthening muscles throughout the lower body. Begin by standing on one leg while closing both eyes and keeping them closed throughout the entire exercise (don’t worry—it’s not as hard as it sounds!). Next, lift one arm out straight ahead of you while extending it to its full length before bringing it back to its starting position without putting it down or opening either eye. Continue for 20 reps per leg before moving onto the next set!
Sit Down And Stand Up On Single-Leg:
This exercise helps to strengthen your core muscles and improve your balance. You will start by standing on one leg with your hands in front of you. Then, slowly sit down as if you were sitting in a chair. As soon as your glutes touch the ground, stand back up again. Repeat this movement 10-15 times before switching legs and repeating the same process with the other leg. Make sure to keep your back straight throughout this exercise!
This is an excellent exercise for strengthening your grip. Start by grabbing a barbell or a set of dumbbells with both hands and holding them firmly at shoulder height. Then, using only your fingertips, curl the weight towards you until it reaches chest height. Pause for a few seconds before lowering the weight back down to shoulder height and repeating this process 10-15 times. Make sure that you keep your elbows tucked in close to your body during this exercise!
Side to Side Jumping:
This exercise helps build agility and explosiveness in your legs. Begin by standing with feet slightly wider than hip width apart, then jump side-to-side over an imaginary line while maintaining good form throughout the movement (i.e., keeping knees bent and torso upright). Aim for 10 jumps each way before taking a short break and repeating this process again two more times (for a total of 3 sets).
Sitting to Knees on Stability Ball:
This exercise helps improve your balance as well as strengthens your core muscles at the same time. Start by sitting on top of a stability ball while keeping feet flat on the floor, shoulder width apart from each other. From there, slowly roll forward until both knees are bent at 90 degrees (make sure not to let them extend past 90 degrees!). Hold for 2 seconds before rolling back up into starting position again and repeating this movement 10-15 times per set (2 sets total).
If you’re looking for an exciting way to get in shape while improving your riding skills at the same time, then consider trying out motocross workouts! With a variety of exercises targeting different muscle groups and drills designed specifically to enhance balance and coordination, this type of workout offers plenty of benefits including improved core strength, increased flexibility, reduced stress levels, and calorie burning potential
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