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MX, SX & Off-Road Discussions
General Moto | Off-Topic Posts
Women's Weight Training
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[QUOTE="bbbom, post: 867501, member: 16301"] Your routine sounds good Natalie. You could look at adding in some superman's or hyperextensions for lower back (they target the lower back more than the stiff legged deadlifts) to your routine. It is great to see the women doing strength training - it helps your riding so much and really helps prevent injury! I workout at lunch at my office, doing a weight circuit 3 times a week and cardio for 40 minutes to an hour on the other two days. I do 20 minutes of cardio for a warmup on my circuit days (depending on what I have to read and how quick I get warmed up since the workout room is about 60 degrees). I like to get a nice 20 minute cardio done in the morning before work when I'm feeling good and a snowmobile trip after work when possible (i.e. we have snow like now finally). My circuit program consists of doing 15 - 20 reps of each lift with 15 seconds or less (just enough to catch my breath) between each excersize: Clean & jerk Overhead press Step up (with dumbells step up onto a weight bench then down) One arm row Squat Flat bench press Standing bicep curl Crunches Tricep extension Hyperextension This routine is a killer! I'm dead when I'm done and I love that feeling! I haven't done anything since December 25th except walk about 400 miles at amusement parks because we were on vacation then back to work and I was buried and then I got a bad head cold! Yesterday I felt well enough to tackle the fresh powder on my snowmobile but I'm taking it easy for two more days then back to the gym!!!! I'll be back to my circuit training this week then next week I'm going to start a new 2 week strength building program. [/QUOTE]
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MX, SX & Off-Road Discussions
General Moto | Off-Topic Posts
Women's Weight Training
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