Video: Fit4Racing's Home Workout for the House Bound

Mar 21, 2020
by Jonny Thompson  

Here's a bodyweight workout from us here at Fit4Racing
Do you want to improve your fitness for riding but can’t get to a gym due to unforeseen viral circumstances? We have a workout for you. And in this workout we have 3 elements, all of which incorporate bodyweight exercises for mountain bikers. We have one of the best strength movements for hips and legs to start. Then we give you a metabolic conditioning workout to get you fired so you’re explosive and capable next time you ride. A core finisher will ensure you’ve had a full body workout.

Why we're giving you this:
It may seem reactionary to the Covid-19 pandemic however, if you watch the video you will see we have been developing this for a while. We have been helping riders of all levels increase their fitness for years, from the best in the world to complete amateurs. One thing that is really important to us is that EVERYONE gets the chance to access good advice on training for riding. We understand you might have limitations and feel the full Fit4Racing program isn’t for you which is why we have been working with our customers to understand your needs further. Those needs include time, access or resources. You may struggle to commit to the top levels of bike specific training. Instead, you want to know your precious time is put to good use on purposeful training that won’t break the bank. Also that you can train anywhere. But most importantly, that you will improve your ability on the bike.

The program we have been working on is to meet your more diverse needs. One that includes bodyweight exercises for mountain bikers. Or a program that takes you less time. Or even a program that costs you less. After months of development we are excited to show you an amazing addition to our already world class programs – Fit4Riding.

How Fit4Riding can help you:
This program is ideal for you if you want a specific focus on fitness for MTB or Moto bike sports and don’t have access to a full gym, you travel often or simply want a lighter version of the Fit4Racing full program because you’re in-season and focusing on riding more. The program is great if you are just starting out on your sports specific training journey or you’re a fully fledged hardcore rider who wants something more appropriate to their individual needs.

We keep our strong principals at the heart of all decisions we make. Thus, we have created a program we feel best meets your needs as an improving rider. Whilst doing this we stay true to our world famous training style. This is no wishy washy, thrown-together program. This program has ben trialled on some of the best riders in the world. We also tested some beginners who simply want to beat their friends on trails with great success.

What this workout is:
The workout today is a sample of the first day of the Fit4Riding MTB Program. It was filmed in my house for a more topical delivery. But the programs are normally filmed fresh each week in the studio gym. This way you can see how to execute them perfectly and safely.

Please watch the video for the full description of the workout.


Take a look at our website for more - Fit4Racing


  • 78 45
 The wink and the "thanks China" mocks the more then 3000 dead in China and their families and friends. There is nothing to celebrate for noone! Blaming China is a very uneducated generalization. Using that in the intro is low! PB please consider cutting that part. A otherwise good video is ruined by that.
  • 23 18
  • 51 15
 When I put this together I genuinely wanted to lighten the mood around covid-19. If I had known there would be offence taken, even in the slightest, I wouldn't have included it. I understand it is a difficult and sensitive time for many but before making this live it had been viewed by many people who also failed to see it could be offensive (or at least didn't voice it).
I'm certainly not blaming China for this travesty and it has only been brought to my attention after the release of this video that Donald Trump has been pointing the finger of blame. In my opinion there can't be blame because it couldn't have been predicted.
I'm deeply sorry if you have found this comment offensive so if on balance people would prefer an edited version I'll get onto it asap.
  • 9 4
 @fit4racing: I for myself am not offended. But certainly not good to say even as a joke. Cheers Smile
  • 20 14
 @fit4racing: Love your stuff Jonny! As to whether Trump is "blaming China", he was fairly adament he wasn't blaming chinese people- but the fact remains some people just don't want to hear that, or that the virus originated in China. And the chinese government ignored warnings from as early as December 2019 about the virus; So they definitely shirked a considerable amount of responsibility for not just their own population, but the entire world when they let this clusterf*ck slip beyond their borders.
  • 17 11
 @SmashySmashy: when you intentionally label it the “Chinese virus” then it becomes associated with a group of people, not just a region. It’s no different than calling HIV the gay virus. There are Chinese people being attacked because of this label.
  • 6 3
 @SmashySmashy: While the Chinese authorities certainly made mistakes (and some seem to have been related to their political system), so did the US, many European and other authorities (partly for opposite reasons), as the current surge in cases shows. Sure we could still play the blame game here - but for what? In most countries, people now restrict themselves to protect the most vulnerable, in a great act of kindness, compassion and solidarity. I feel like we shouldn't limit this to our respective countries. We're in this mess together and unless we want to completely isolate us from the rest of the world, we need to help each other out at some point anyway. So let's start thinking of common solutions now. I don't want to give up my dream of riding in the Pacific Northwest just yet Smile
  • 12 2
 @fit4racing: Great video, thanks for sharing. I understand the intent to lighten the mood and I'm sure you didn't intend for it to be taken as an offense but I do think it would be worthwhile to edit the video to exclude the China comment.
  • 15 7
 They should stop bringing bats to the local food market. How many times does this need to happen?
  • 3 1
 @fit4racing: Thanks for considering the previous comment and acting on it :-)
  • 11 9
 He's provided something for us for free, and you found something to complain/criticise about.
  • 12 11
 @fit4racing: Don't apologise to them. It fuels them to keep bitching about every little thing.
  • 15 12
 @Ian713: would you be saying the same thing if he started out the video with a sieg heil? The dude has a platform that reaches people, he shouldn’t use it to perpetuate bigotry, accidental or otherwise. The criticism is plenty valid and our views serve as advertising for his business.
  • 6 7
 @fit4racing: Me myself thought in the very second you said it: “dafuq? Should I skip fit4racing videos from now on?“
Not realizing some might find it offensive is not the problem but thinking and saying it in the first place. Loved your programme so far, Jonny. This certainly left a bitter taste.
  • 12 5
 @kleinblake: it’s just a joke, there’s no malicious intent. Everything fits in to some identifiable group or another, so are we shutting down all jokes? Bigotry is defined as ‘intolerance towards those who hold different opinions to oneself’, so in reality it’s the people complaining in the comments that are closest to that definition. Here’s a question, which is the last remaining group of people that we are still allowed to make jokes about, without repercussion from people ‘offended’ on behalf of someone else?

(With regards to the sieg heil, the whole world blames ‘Germany’ for the war.. )
  • 3 0
 @fit4racing: Thanks and sorry. My comment should have shown you how it could (or was by me) be understood. Now as i read it again, it's quite attacking. Therefore good on you for putting that aside and answer in this well thought way. I shut up now and do your training!
  • 5 0
 @Boeffi: Good call, let's leave it there.
  • 5 3
 @kleinblake: The hypothetical you proposed is in no way comparable to the reality of a simple joke. The fact you're unable to process that tells me there's not point investing any more time with you.
  • 8 3
 @kleinblake: Fully agree. If one wants to make a lighthearted joke, there are always germans and Hitler. Everyone knows that the Party condemns jokes. Jokes about China are not funny, should be banned, and whoever makes such a joke should be sent to a reeducation camp. These jokes make the guards of these camps sad and they feel demotivated to harvest organs. I, for one, want a new carbon frame every year and it should be cheap, so I say a definitive NO to jokes about China.
  • 6 1
 @jwdenver: The Chinese government has to take measures against wet markets, most of them shouldn't even be open, it is not the first time it happens, and if the law doesn't change it won't be the last
  • 6 10
flag pcledrew (Mar 22, 2020 at 9:41) (Below Threshold)
 @fit4racing: Inappropriate, or misguided, is not the same as offensive. Saying the reason you'd not do it is because others would be offended is to say the only reason you regret it is because others are upset. The "joke" is inherently inappropriate, regardless of how the audience feels about it.

I could make racist jokes to racists people as they wouldn't get offended.

I dont make racists jokes because they're racist, not because I "dont want to offend".
  • 6 2
 @pcledrew: have you spent all day polishing that halo?
  • 4 2
 @tobiusmaximum: let’s just be more specific and blame the wet markets themselves. Don’t really care about the ‘culture’, these people are bio-terrorist and should be stopped.
  • 8 1
 @kleinblake: Everyone keeps trying to make this about race and it has nothing to do with it viruses are

1. Named after the disease they cause
2. Named for the organisms they infect
3. Named after the place where it was first found
  • 5 1
 @kleinblake: Typical. Just label someone you disagree with a nazi or hitler. The discussion is now over. Who doesn't hate nazi's and hitler? I win, you lose. Too bad no one gets anywhere closer to understanding each other. I am asian with many Chinese friends and I would say that the Chinese government needs to take responsibility and action to prevent another SARS (classic), MERS, and now Covid-19. We know where these came from, and there will surely be more if they aren't called out on this.
  • 3 1
 @fpmd: the nazi analogy was just because the other dude said you shouldn’t criticize free content. I don’t think anyone here is a nazi.
  • 2 5
 @kleinblake: f*ck you, you gutless c*nt. You said it specifically because "winning" an argument matters more to you than anything else. I didn't say you shouldn't criticize free content, I made an observation about the tendency to bitch about the one things we didn't like instead of focusing on all the good intentions and work the poster put forward to us.
(edited because the rest is pointless)
  • 5 3
 @fit4racing: The snowflake generation need to get a grip, it's a joke, crack on sir
  • 3 1
 @Ian713: but its ok to call someone a gutless c*nt and tell em to f*ck off? just trying to understand the rules here.
  • 2 4
 @cuban-b: How much of an ego do you have to have in order to interject yourself into this?
You're received some attention.
Bye now.
  • 19 1
 Pinkbike should start a stay at home initiative. Make it count.
  • 6 5
 @chyu so...what is the WORST joke you've told in the last year? A really hilarious one. Post that shlt up and we can piss and moan about the feelings you unknowingly hurt.

Common sense and sarcasm go hand in hand. No one is going to apologize for China jokes. He's from the country that bathed us in Mad Cow and all sorts of stuff to poke fun at.

And no..."Too Soon?" does not apply. Death happens. A virus did it. Those who died do not fall under the word "China". They all had specific names. First, middle, last. They mattered to those who knew them and the world outside does not grieve them because the world were not their friends or relatives and it is not their duty.

Why did the lime think poorly of his daughter?
Because she was a little tart!
  • 2 1
 @blowmyfuse: why I am not surprised. Trump supporter?
  • 1 0
 @chyu: people who rant on and on about having the freedom to tell any joke they want are usually the ones who become offended the second anyone tells a joke about something they support or their mom or whatever. for every "tough guy" there's always something trivial that will make them cry. it's super predictable.
  • 2 2
 @cuban-b: actually didn't meant to tag @chyu . Acting like "thanks China" is going to bring anyone more down in life than having a lost loved one is trying to find something to get your feelings hurt over that isn't what's really wrong.
People are indeed losing loved ones. A virus found it's way abroad and that's all that is to blame for the human suffering at play. NOTHING ELSE.

Go away with your need to be offended. It's not any ACTUAL's just you wanting to find something to lecture a perfectly decent human being about to make them feel less worthy than you.

Debbie Downers as far as the eye can see!
Going to tell the world how insensitive they are. Unless it's your loved one and the author/videographer speaks directly about your family member, it's not gold Robinhood.
  • 15 1
 Fit4 racing seems a bit outdated. I’ll just wait until he releases Grip2 racing...
  • 1 1
  • 4 0
 No need to put a damper on this program!
  • 7 0
 @fit4racing: you're a complete fraud! No one's house is that tidy with 2 kids running amok. You rented a show house for the video, didn't you?!
  • 7 0
 I have my wife to thank for that.
  • 5 0
 Ok, I'm holing my hands up and accepting that the comment about China was perhaps insensitive. I've made the decision to edit that section of the video (which has been done now).
The biggest contributing factor for that decision was the comments between each other in the thread. It seems to have been blown out of proportion and people are really taking it personally from both sides.
To clarify my position - I don't blame anyone for Covid-19. I appreciate everyone is dealing with this in their own way and some are justifiably more sensitive than others. I hoped to lighten the mood but now see it had an adverse effect.
I wish you all well and hope everyone can stay strong through this, communities are pulling together and it's amazing to see all the good work people are doing. But hate caused by blame or over-defensiveness will only break down what is good about humanity in times of adversity.
  • 3 1
 If the Chinese would quit eating weird shit this wouldn't happen. Just saying.
  • 7 0
 Vid starts at 3:30, first bit is housekeeping.
  • 2 0
 Great video, thanks for that! Since work is cut to half i will use some time to do the workouts. Well, do them day one and then rest for three days to recover my muscles...really really intense stuff...
  • 4 0
 Awesome man. Thank you for taking the time to put together and share!
  • 2 0
 Gave it a try and got my ass kicked! Mostly a climber these days and the legs got blasted. Going to work it into the home workout rotation. Thanks for gifting this!
  • 2 0
 How about another 30 day challenge!! Achievements for completing certain at-home exercises.
  • 1 0
 Day one. 3 reps of the 5 knuckle shuffle.
  • 3 0
 I’ve always wanted to learn how to breakdance!
  • 4 0
 Great vid Jonny!
  • 5 3
 Sour joke. I skip this one.
  • 1 0
 Thank you Jonny for the video.
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