- Welcome back you beautiful people,
pretty tough times for us mountain bikers out there,
where we can't really venture out
into the woods to have fun, work up the sweat
and keep fit and hang around with our mates.
But not all is lost, I'm in my back garden,
and I'm going to give you a few tips
on how to work up a different kind of sweat.
Okay I've got six different workouts
that pretty much going to work out most of your body.
But first, before we get into all these workouts,
we need to stretch and warm up our body,
because it's super important to do so,
cause if you don't, you're going to pull a muscle.
And who wants to sit indoors
with a pulled muscle in these circumstances.
Right, let's get warmed up.
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So my little warm up consists of
five arm circles forward and then five backwards,
ten squats,
then five side step squats to stretch out the inner thigh.
You want to do five on each side,
10 star jumps or more
if you're feeling a little bit explosive.
Ten torso twists, this is great
to stretch out your back and your shoulders,
just look up to the sky,
a few downward dogs to cobras, great stretch.
Right, that should do the trick,
let's move on to those six rad workouts.
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Right, now we're all warmed up and stretched out.
Now it's time to do the first exercise,
now this one's my favorite one
and it's my go to one, it is the push up,
press up, push up, whatever you want to call it,
but there is a few different ones that you can do,
but we're just going to stick with a standard one.
And now let's just get into the plank position
on to the floor, just like that.
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Now that press up technique is a good one
for your upper body muscles where it builds
your shoulders, your chest, your wings
which is just under your armpits,
these muscles here, and the back of your arms,
it's a good one for your upper body strength.
Now you want to just concentrate on those techniques,
cause if you don't, you don't want to have
a nice arched back you don't want to have that,
you want to have a nice straight back.
Engage those core muscles, your bum, tuck it in,
your core, you want to tense up,
and just keep it nice and straight
and just concentrate on that technique
cause the better the technique,
the better you're going to workout those muscles.
All right let's move on to the next one.
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This next one you want to grab yourself a pillow,
this is the leg squat, now you want to put this on the floor,
just there like that, you want to go onto one leg.
It's done on one leg, bend your knee from behind you,
and you want to use your arms to counter balance,
to counter weight yourself when you go down
and you want to let your knee touch the pillow.
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You want to do this five to 10 times on each leg
to get your reps.
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Now if you struggle with this and you can't get your balance
then you can use a chair,
just to get your balance so you don't fall over,
but you want to concentrate on that technique
when you're doing the leg squat.
The leg squat's a great one cause it works
all those big muscles in your legs,
your hips, your hamstrings, your quadriceps,
your gluteus minimus muscles, your bum and your calves,
or key muscles that you use in cycling.
And you can just use your own body weight
to build those muscles in your bedroom,
your garden, in your living room, wherever.
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Okay, this next one's called the bicycle crunch.
Now I put it in there because I use it
and it says bicycle on it then,
and we all ride bikes, so it's a good exercise to do,
and it basically works your core.
Now do it in a correct way, you want to lay on your back,
just like this,
get your knees up in a right angle above your hip,
then in sync you want to go from right to left knee,
so right elbow to left knee and you crunch when you do it.
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When it comes to that bicycle crunch,
you want to do it slowly, methodically,
cause you want to engage all those muscles.
You donna want to do quick bursts
because you're not going to get the right effect that you want.
Now you want to do it slowly,
you want to counteract by pushing out the opposite leg.
So if you're going from right shoulder to left knee,
you want to push out your right leg to straighten it out,
to bring yourself in to crunch, to get the whole crunch in.
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Well this next one's called push up to downward dog.
And I'll explain in a minute,
but I've got this one from Ben at Fitness Factory
on YouTube he did this great workout
for people that sit at your computers
and for some people like us, we're going to sit indoors,
we're going to be on our computers working,
and struggling away trying to get our work done at home,
well this one just helps build these muscles in a safer way.
Now you want to get into the press up position,
like this, engage that core, do a press up,
and then go straight up into downward dog.
Do it again and back up.
When doing a push up to downward dog
you want to concentrate on that technique,
you want to concentrate on that press up technique,
go slow, don't go too fast and jolt it.
This is a great one because when
you're pushing up into the downward dog,
you want to push your bum as far up into the sky as possible
and you want to push the ground away as hard as possible.
And that's going to engage all those back muscles,
those upper back muscles, the ones that us dudes,
and do dads do, when we're sat at the computer,
just like this, you want to do 10 reps,
five to 10 reps on this.
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Well this next one is the plank.
Now we want to get some nice core workout on this one.
We're going to get on the floor, get on your side,
with your elbow in line with your shoulder,
we're going to have a nice straight body,
head in a neutral position and you want to hold this
for 30 seconds if you can in, or a minute.
And you want to repeat that on the other side as well,
but you can see, you want to engage your bum,
you want to have a solid stomach, solid bum.
Keep it strong and stiff, you donna want to have a,
you don't want to have an arc in your body,
you want to keep it straight as a plank,
that's why it's called a plank, you want to keep straight.
Do that, and do that on the other side,
30 seconds to a minute.
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This is my last little workout, number six,
this one's called VWT, now this one I've got again
from Ben at Fitness Factory on his YouTube channel,
pretty cool one and it is hard.
I'm not going to lie, it's pretty hard.
Now what you want to do, the technique for this,
is get onto your stomach, lay face down,
out your arms out in a V situation out in front of you,
thumbs up and you don't want to let your hands touch the floor
you want to hold it, so you want to engage your core muscles,
you want to engage your stomach,
your bum, so you don't drop your arms.
Hold it there for 10 seconds, then go down to the W,
and then you want to move to the T, and then back to V.
Do that 10 seconds on each technique.
It's hard, do that,
five reps of that within your whole workout
that I've showed you to do, you're going to work up a sweat.
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Okay before we end this video let's do a quick recap
of all the exercise I've showed you.
So you want to do 10 to 15 push ups,
then you want to do five to 10 leg squats,
don't forget to do the other side, 10 bicycle crunches,
10 pushup to downward dogs, 30 seconds to a minute,
if you can, in a plank position.
Then with a VWT you want to do 10 seconds on each move,
which adds up to 30 seconds, trust me, it's pretty hard,
especially when you want to do five to 10 reps
in all of these exercises, so you start with a push up,
then you move your way down till the end,
have a little break and then do the whole thing again.
You want to do that five to 10 times if you can.
And if you are struggling with these moves, just relax,
don't do as many reps, just do maybe half,
just work your way up, it gives yourself a goal
to get to do in five or 10 reps.
Hopefully this video has helped you out
and it's inspired you to stay fit and stay at home
and work out in a different way working up all those sweats.
If you love this video, give it a thumbs up, like,
follow us on our social media platforms or a link below
and I will see you at the next one, see ya.
Do that again tomorrow.