Workout of the week May 5, 2024

Day One: Cardio Endurance and Lower Body Power (40 minutes)

Warm-up (10 minutes):

High Knees with Arm Claps: (2 sets of 30 seconds) Run in place, bringing each knee up high towards your chest while simultaneously clapping your hands above your head.
Butt Kicks with Knee Hops: (2 sets of 30 seconds) Run in place, kicking your heels towards your glutes. As your heel comes up towards your glutes, quickly hop on that leg, extending the other leg out straight.
Inchworm to Push-ups: Stand tall, then bend forward at your hips and slowly walk your hands out in front of you until you reach a high plank position. Lower your chest down into a push-up (modify if needed), then walk your hands back towards your feet and stand tall again. Perform 3 sets of 5 repetitions.

Main Workout (30 minutes):

This workout builds lower body power and cardiovascular endurance, essential for tackling long and demanding enduro trails.

Interval Running: Find a flat track or path. Alternate between sprinting for 30 seconds and jogging slowly for 1 minute. Repeat this cycle for 6 rounds.
Box Jumps (Optional Box): Squat down, then explode upwards to jump onto a sturdy box (modify the height or omit the box jump if needed). Land softly and immediately lower back down into a squat. Perform 3 sets of 12 reps.
Walking Lunges with Knee Raises: Perform walking lunges as usual, but as you step forward with one leg, raise the opposite knee up towards your chest. Perform 3 sets of 10 lunges per leg.

Cool Down & Stretching (5 minutes):

Walking Lunges: (2 sets of 10 lunges per leg)
Quad Stretch: (Hold for 30 seconds each leg) Stand tall, grab one foot behind your calf, and gently pull your heel towards your glutes.
Hamstring Stretch: (Hold for 30 seconds each leg) Sit on the floor with one leg extended and the other bent with your foot flat on the ground. Lean forward, reaching towards your toes, keeping your back straight.

Warm-up (10 minutes):

High Knees with Torso Twists (modify for low impact if needed): (2 sets of 30 seconds) Run in place, bringing each knee up high towards your chest while simultaneously twisting your torso slightly to the side the knee comes up to. For low impact, perform a marching motion with high knees but without the torso twist.
Butt Kicks: (2 sets of 30 seconds) Run in place, kicking your heels towards your glutes.
Walking Plank with Arm Reaches: Start in a high plank position with forearms on the ground. Keeping your core engaged and back straight, walk your hands one at a time out to the side a few inches, then walk them back in. Perform 3 sets of 10 repetitions.

Main Workout (30 minutes):

This workout strengthens your core and improves explosive power through plyometric exercises.

Mountain Climbers with elbow Taps: Start in a high plank position. Alternate bringing each knee towards your elbow, but instead of bringing your knees to your chest, bring each knee to tap the same side elbow. Focus on keeping your core tight and hips stable. Perform 3 sets of 30 seconds.
Squat Thrusts: Stand with feet shoulder-width apart and squat down, placing your hands on the ground in front of you. Jump your feet back into a high plank position, do a push-up (modify if needed), jump your feet back to your hands, and explode upwards into a jump with your arms raised overhead. Land softly and immediately lower back down into a squat. Perform 3 sets of 10 repetitions.
Single Leg Deadlifts: Stand on one leg with the other leg slightly behind you. Hinge forward at your hips with your back straight and core engaged, reaching your opposite hand towards the ground. Hold for a second, then return to starting position. Perform 3 sets of 8 repetitions per leg.

Cool Down & Stretching (5 minutes):

Walking Lunges: (2 sets of 10 lunges per leg)
Plank with Hip Dips: Start in a high plank position. Keeping your core engaged and back straight, dip your hips down towards the ground on one side, then return to center and repeat on the other side. Perform 3 sets of 10 dips per side.
Bird Dog: Start on all fours with hands shoulder-width apart and knees hip-width apart. Extend one arm forward and the opposite leg back, keeping your back flat and core engaged. Hold for a second, then switch sides and extend the opposite arm and leg. Perform 3 sets of 10 repetitions per side.

Warm-up (10 minutes):

Jumping Jacks: (2 sets of 30 seconds)
Arm Circles Forward and Backward with Punches: (2 sets of 10 circles each direction) Extend your arms straight out to the sides and make small circles forward for 10 repetitions, throwing light punches with your fists at each peak of the circle. Reverse the direction and make 10 circles backward, again throwing light punches.
Wall Push-ups with Arm Swings: Stand facing a wall with your hands shoulder-width apart and slightly lower than shoulder height on the wall. Lean into the wall and perform push-ups, focusing on engaging your chest muscles. As you push back up, swing one arm overhead and then switch arms on the next push-up.

Main Workout (25 minutes):

This workout strengthens your upper body muscles, with a focus on rotational power important for maneuvering your bike through tight corners.

Woodchoppers: Stand with your feet shoulder-width apart and hold a weight (water bottle or backpack filled with objects) in both hands above your right shoulder. Rotate your torso down and to the left, bringing the weight diagonally across your body towards your left hip. Keep your core engaged and back straight. Reverse the movement and raise the weight back up overhead. Perform 3 sets of 12 repetitions per side.
Renegade Rows: Start in a high plank position with hands directly under your shoulders. Keeping your core engaged and back straight, row one arm up towards your chest, bringing your elbow close to your body. Lower the arm back down and repeat with the other arm. Perform 3 sets of 15 repetitions per arm.
Isometric Shoulder Holds: Stand with your arms out to the sides at shoulder height, palms facing forward. Squeeze your shoulder blades together and hold for 30 seconds. Relax for 15 seconds. Repeat 3 times.

Cool Down & Stretching (5 minutes):

Arm Circles Forward and Backward: (Repeat warm-up exercise)
Chest Stretch in Doorway: (Hold for 30 seconds) Stand in a doorway and place your forearms on either side of the frame. Lean forward, opening your chest.
Neck Stretches with Head Tilts: (Hold for 15 seconds each side) Gently tilt your head to one side, bringing your ear towards your shoulder. Use your other hand to apply light pressure to increase the stretch. Hold, then repeat on the other side.