20 Minute Strength & Cardio Circuit

Jul 11, 2011 at 0:05

Jul 11, 2011

The riding and racing season is in full swing and that means that time and motivation to train can be a little short. Here is a 5 exercise circuit I’ve been using for the riders that train in my facility that takes 20 minutes to complete and works on cardio, core strength, upper body strength and lower body strength. Use this to help you get a workout so you can keep riding strong through the dog days of summer.

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1) Swing
2) Burpee
3) Alternating Reverse Lunge with Shoulder Press
4) Russian Twist
5) Single Leg Push Up

40 seconds work: 20 seconds rest X 4 times through the circuit.

Enjoy the pain and the results!

MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for the Yeti World Cup Team and 3 National Championships, his programs have been proven at the highest levels. As a regular contributor to several popular magazines and websites, James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit www.bikejames.com to sign up for the free Trail Rider Fundamentals Video Mini-Course.

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10 Comments

Score Time Who Faved

mtberdaan (Jul 11, 2011 at 11:23)

that training definitely helps, i just come off the megavalanche and i was ripping the downhills like i never had done before.
and that was all thanks to James Wilson´s DB combo program. I live in the Netherlands, so i can only train on the downhill bike like 3 to 4 weeks a year because it is flat here. the rest of the time i only did james his program (and a little bit of dirt jumping), and that made me so loose and stable on the downhills in alpe d´huez last week!

i loved it, thank you james!

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gnarly-powder-ratz (Jul 11, 2011 at 14:14)

i just tried this. i dont race but do plenty of strength and cardio training, and this workout had me sweating like a fat man eating fried chicken on hot day in south carolina

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jtnord (Jul 11, 2011 at 13:26)

Much appreciated video! This type of off the bike training goes a long way for any discipline of riding. Hope to see more!!

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WingNutt (Jul 11, 2011 at 6:32)

James is hosting a 2 day clinic in Oct that is one to not miss, it sounds like its gonna be huge. I plan on being there, I wanna ride like Gwinner the Winner!!! LOL

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Akimbo (Jul 11, 2011 at 6:55)

lol @ 4:15 almost crushed his own b^lls with the kettlebell. hahah

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racer987 (Jul 12, 2011 at 7:08)

great stuff, will give it a try. Been doing a lot of burpees lately to train for biking and it's helped a ton. I do them with a pushup and a pullup at either end.

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november29 (Jul 11, 2011 at 3:27)

Didn't he train Gwin for some time? I guess the training does work:/

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adove Plus (Jul 14, 2011 at 8:33)

This workout is tough and I was done in 20 or 30 minutes. Great routine to add to any workout!

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fgiraffe (Jul 11, 2011 at 15:29)

Looks like a great workout, thanks James.
Also: thanks much for the improved audio!!!

[Reply]

TLKDPROD (Jul 11, 2011 at 17:52)

Good stuff.

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