I like how at the beginning of every video Blake calls me beautiful it really makes me feel welcome. I appreciate this and I hope Blake knows that he is also a beautiful person
For people in a rush: Warm up: Arm circles x5 Squats X10 Side step squat x5 Star jumps X10 Torso twist x10 Downward dog to cobra x5 Main workout: Push ups x10-15 One leg squat x5-10 per side Bicycle crunch x5 per side Push up to downward dog x5-10 Side plank 30s-1min each side VWT hold for 10s in each position x5 That's it!
Blake, love the videos! You’ve inspired me to get back into mountain biking and I forgot how much fun I used to have! All of your videos helped me get over the stress from my job and make mountain biking more fun and enjoyable! Much love from Arizona, United States!
A few observations: In the warmup, the cobra is lifting the upper body by engaging the lower back. If done right, your hands can hover over the ground. What Blake is doing looks more like a incorrect upward facing dog. Squats primarily use the quads, the posterior chain (hamstrings and bum) contributes very little. Also, instead of a pillow under your knee, put a chair or something higher/lower behind your bum and just try to sit down. Makes for a better motion as it doesn't allow cheating by just bending your upper body more forward. From that, you could progress straight to pistol squats later on. I have two main gripes with the workout, which is the variation of the exercises and the order of them. The whole workout is mainly chest and shoulders, a mistake men like to make. What that will do in the long run is creating an imbalance that'll worsen your "computer posture". You want a good mix of push, pull, leg and core engagement. Core exercises should come at the end - you need/want your core to stabilize you in pretty much every exercise. If you tire those muscles out in the beginning/middle of your workout, your form will inevitably suffer afterwards. In this video, there is only one exercise that's primarily back. It's a good one, but it's mostly the back of your shoulders. If anything, there should be more emphasis on pulling exercises as sitting on a desk day after day trains your anterior chains all on its own. Pull exercises are hard to do without equipment, but for example if you have a table you can do Australian pull-ups by lying down under it and pulling yourself up to the edge of the table. Other variants could be pulling yourself up a door, hell even pulling yourself along the floor would be a legitimate way of training your back. If you read to here and you're still interested, try this modified workout: 1. Warmup Do each exercise 3x with 1-2 minutes rest inbetween and choose a variation where you struggle to do 10 repetitions. 2. Pull-ups (if you can't or don't have a bar do the Australian version, with bent or straight legs) 3. Push-ups (hands closer together moves focus to chest, elbows closer to your body focuses on triceps - do NOT flare the elbows out 90°! Hands or feet can be elevated, you can do it one-armed, with clapping, you name it...) 4. Glute bridge (don't arc your back, squeeze your glutes on the top of the rep; shoulders on a bench or on the floor supported by your arms, with bent or straight legs) 5. VWT (you can also flap your arms like a bird in each pose to make it a bit more dynamic) 6. Squats (can be one-legged and/or onto a box/seat/table/...) 7. Side planks (slowly move your free hand from stretched straight up into the air, down in front of your body, tuck it under your body and as far behind as you can and then back up again - to work your whole core, make it more difficult... and less boring)
I'm about to buy my first MTB which is 27,5" 599$ with Shimano gears and I think it's enough for me. This channel and all the RU-vid vids get me hyped 😎 I always warm up with a warm shower and light exercise for 5 mins before taking a ride
Uncanny!! I do almost exactly the same excersise already...this totally blew my mind. I am a software engineer and my back was trashed so I adapted many some of them out of necessity... Others from prison (another life 20 years ago) others from weight training with my father. I'm getting up there in age...Not to scare you but I got about five years on you Blake and I start feeling it in these last 5 years at least I have to be sure to stretch!
As someone who hates crunches (the type where you try to lift your upper torso), I do these two: lying on your back... Leg raise (just raise your legs straight up, don't lift your head) V-up (arms straight above your head, lifting straight arms & legs reach above your knees)
Great stuff Blake. Check out p90 workouts and callisthenics videos too. Vary grip positions for press-ups and pull-ups eg narrow, normal and wide grips. Vary pull-ups for under or over bar grips. Also try handstands against a wall to work upto handstand press-ups. Keep safe and healthy you beautiful people.
Blake Samson you always inspire me with your positive outlook. Me and my kids love your videos. You are what the world needs now. I do body weight all the time thanks to an inspiring friend that helped me recover from a reoccurring shoulder dislocation so anyone want any tips just let me know. Peas and love 😜🕺
Great advice here. The only comment I would make is don't hold the back of your head while doing a crunch. If you do it's easy to pull your head with your arms which is bad for your spine. Hands should be at the side of your head.
I recommend Pilates, especially equipment pilates if you have a studio nearby for added benefits of resistance training. Pilates improves your core, balance, mobility and helps you develop all those other muscles you may overlook with traditional exercises.
OMG! Whoever thought about this content in your team is a genius. I've been having a hardtime trying to find excercise that I cud do while staying home but is bike related. Thank you.
This cheered me right up. Love the vwt, really good for shoulder joints. Works on your back as well with a roller length ways down your spine, really stretches upper pecs after hunching over a desk. Loving the 'leg' squats 🤣, in all seriousness a great way of doing them. How about a work out WITH your bike. Squats, shoulder press, etc? Maybe you've got to roll a dice to choose which bike? Ebike, jump bike, enduro etc. Or a competition with Gcn and Embn?
For days when I want an intense cardio workout at the house when I can't make it to the trains I've been putting my roadbike on the indoor trainer and doing this workout: 50 pushups/situps 3 mile sprint on the indoor trainer 30 pushups/situps 2 mile sprint on the trainer 20 pushups/situps 1 mile sprint on the trainer I do this for time and this was the second time doing the workout. the first time i did squats as well and the sets were 30/20/10 just to see how it would go. It's a great cardio workout and my whole body feels it the next day
Beautiful. Did this bad boy this morning and managed 5 rounds/sets. Found the push-ups and then push-ups into downward dogs shortly after a bit of a killer, but I'm crap at push-ups. Going to blast through this twice a week and see if I can build to the 10 sets. Great blend of strength, core and flexibility. Top work Blake.
Thanks so much for this, Blake. So helpful in all seasons, but more so now. For a twist to fire the shoulders as well on #4, try pushing your body up away from the ground while also pushing backwards toward your feet.
Nice, can you do this as a full real time vid please I find it much easier to do it and not cop out early if I'm following someone doing it at the same time. I may only do one push up by the time you've done all yours, but it's a start
Here's a tip: fill a bucket with water or other items and use that as a weight for squats or other exercises. Additionally if you have a handlebar laying around, pass that through the bucket to make it work like a weighted bar.
This is great! Im getting out from having Covid and is been hard to return to the trials and im trying to complement with exercises at home. Thanks Again!
That was extremely useful half of the routines I am adept too. There other routines will gently put me out of my comfort zone which Is good. The reason it’s good is I am at the cusp of plateaux and with realistic challenges for me to practice I may avoid that., thank you
YEEET!! THANKS BLAKE! BIG FAN! ILL DO IT FIRST THING IN THE MORNING TOMORROW INSTEAD OF GOING OUT ON THE TRAIL! tbh, being in lockdown has slowly changed me into a couch potato :/ WELL THANKS TO THIS I CAN BUILD ME MUSCLE TO BE READY ONCE WE ARE ALLOWED TO GO OUT AGAIN!! Thanks Blake!
My workout is building trails it's on my own land but hard to work with I'm very much a beginner Rider and don't even have a good hardtail but you're channel has helped a ton
Nice set of exercises. Reminds me of the circle trainings we used to do for wrestling. Especially the last one is quite hard when you do 5 reps without going down.
Mate, when you do squats you never let your knee surpass the vertical projection of your toe. You may hurt your knee and you need it. Just saying. Cheers. Nice workout.
Hi. Just wanted too ask if you guys (gmbn or gmbn tech) could do a video on the cube 120 pro 2020. I think it might be a bit of a hidden gem. Thanks. #ASKGMBNTECH #ASKgmbn
Not sure I could even do a leg squat. I've had to find easier versions of a lot of exercises as I started from very bad shape. I was on disability and a computer geek (still computer geek since thats my job) and didn't work out whatsoever for over 10 years. I was 250 lbs and 5'7" and would get winded just getting dressed from how unhealthy and out of shape I was. I got into mountain biking as all the other stuff I tried I just couldn't stay motivated as I get bored easily. I started riding 2 years ago and so far have lost almost 70 lbs and have made a ton of progress. But the strength progress has been very slow and I'm finding it hard to build muscle. I still have more weight to lose and atm if I lost all my fat down to a "fit" BMI I would probably only weigh 150 lb as I'm just the fat I have still and skin and bones. I'm at 178 lbs now and I eat a ton of protein and eat well but I also have some other health issues and i'm not sure if they are what is making it so hard to get stronger or if I'm just expecting too much too soon. When I started riding I couldn't even ride 2 miles on a flat paved trail without my HR and BP going through the roof. Now I average about 10 mile rides on proper XC hilly MTB trails in the woods every few days and shoot for at least 2 rides a week. The whole time I was on my regular stump jumper but also just bought an ebike as I want to get out even more and due to the full time job it doesn't leave much time on the weekdays to get out. I figure the ebike I can ride on the weekdays and regular bike on weekends. I don't burn as man calories on the ebike but I do get a good workout as I keep it in Eco mode and average about 130-140 bpm on rides. On the regular bike I average a little higher and work the strength more but either bike I figure the more I get out the better. I've only had the ebike for 2 weeks now and did 15 miles in the woods one day then the next day did another 10 and normally I wouldn't do that because I would be too sore and not able to motivate myself enough to push that hard. I think the regular bike is a better fitness tool of course and I still ride it regularly as its my main bike but ebikes do offer a way to get a decent workout while really working on your bike handling skills more often. You guys should do an episode focused on folks that are maybe not so fit on how get fit faster. Or how to deal with group rides when the groups are all people that have been riding for years already and have much better fitness. I stopped doing group rides for a while because it was so demoralizing being dropped all the time on every slight little hill. Then everyone having to wait around down the trail somewhere for you and your constantly just redlined the whole ride to just try and keep up. Just in general things that maybe people getting back into riding after a long multiple-year break or someone getting into it for the first time that isn't very fit. Awesome work on the videos as always guys and thanks blake for the exercises man.
No issues with assembly for me ru-vid.comUgkxHL1v1R3NE5x4KiYfyt8dnQmyNYz7qi5L but I could see where some might benefit from using an experienced bike assembler/mechanic. I'm an older rider starting back after a 10 year break. This bike exceeds my capabilities and has been easy to get comfortable riding. I'm mostly on easy trails with almost no street riding and have not been disappointed with the performance of the bike. My fitness level is far below what I previously rode with and because of that the mileage is going on the bike slowly. While I'm losing weight slowly, the bike seems to tolerate my 220 pounds just fine. The bike has been used by several family members ranging from 5'5" - 5'9".
