Motocross Training Blog

High Intensity Circuit Training

At this point in the season, finding that right combo of strength training and cardio training can be tricky.  Keep in mind that strength training should be taking a back seat and some kind of interval training should be your main source of cardio.  However, you can combine both weights and cardio in order to hit both spectrums at once; and still hit them effectively.  The best way to achieve this is to do circuit training.

In order to keep your heart rate up and the blood flowing, performing 15 – 20 reps will ensure that you are using the muscle till complete failure.  You can do 3 to 5 lifting exercises followed by a brief stint of intervals.  For the intervals, it does not have to be more than 5 minutes.  You can do 1 minute low intensity and 1 high intensity or 30 seconds low and 30 seconds high.

Here’s a sample workout to try:

Push Ups

Dead Lift

Pull Ups

5 minutes of interval training followed by 90 seconds rest

Clean and Press

Squats

Hanging Leg Raises

5 minutes of interval training followed by 90 seconds rest

Pull Ups

Squats

Russian Twists

5 minutes of interval training followed by 90 seconds rest