BASELINE TRAINING
PROGRAM

The MotoX Club founder and GB Womens European IMBA team member Vicky Marriott takes us through her training schedule.

Four day winter gym program -
Days 1 and 3 - Upper body work out.

  1. 1. Cross Trainer Warm up
    1. Cross Trainer Warm up
I normally cycle 5 miles to and 5 miles  from work that is my daily CV.
When I get to the gym my program is as follows.

IIMPORTANT
Before and after work outs don't forget to stretch and cool down.
Most import 'LEAVE YOUR PHONE IN THE LOCKER'
1. Warm up on the cross trainer or rowing machine for 10 minutes,

Machine work to build muscle mass. I do these on a light weight but lots of reps.
2. Pull downs 20 reps x 3 sets
3. Fly's 20 reps x 3 sets
4. Push away, 20 reps x 3 sets
This set of 3 exercises should take about 10 mins

The next set is for shoulders and upper body and are done without rest between. I do all these with a 3kg weight in each hand and 10 reps each.
5. Side raises
6. Push ups
7. Tricep raises
8. Forward raises
9. Curls
10. Punches
This set of 6 exercises should take about 10 minutes

(Exercises 11 to 13 can all be done with a resistance band at home)
This exercise is my motocross exercise and combines 3 elements.
Balance on the balance board, gripping the foam role between my legs while pulling in the standing attack position
11. Pull 30 reps then hold for 30 seconds (build lactic acid in fore arms, train for arm pump) and then pull again repeating 3 times, this is one rep.
12. Iron chair pull down, this is done immediately after 11 with no rest again a light weight I do 50 pull downs while in the iron chair position..
11 and 12 is one set repeat this 3 times.

While I am at the machine the next exercise is a boxing exercise using the resistance band.
13. At the moment I am at 2 mins per set, just keep jabbing and moving and don't stop, repeat this 3 times.

This next exercise combines lactic acid training in my arms while my legs pump away.
14. Bunny Hop on the box while holding 4kg weights. I do 50 hops, rest for a couple of minutes and repeat, 3 sets

Next is the log. This exercise works my legs, core and arms.
15. From Crouch, stand, curl, push above head, curl down and drop to the floor, I am on the heaviest weight for this as this is good all body exercise. I am up to 20 reps and repeat 3 times.

Finally working on my core
This set is done without rest between each exercise.
16. Using the box, 20 leg raises
17. Lying on the box combination of push ups, flys and straight arm raise, 20 reps 5kg's
18. 20 Tricep dips
19. 10 push ups
20. 10 Squat thrusts
21. 40 sides with 4kg medicine ball
22. 10 sit ups with a 4kg medicine ball.
23. 10 Burpees
24. 10 Knee raise jumps
25. 40 back raises using ball but can be done on the floor
  1. 2-4. Machine Weights
    2-4. Machine Weights
  1. 5-10.  5. Side raises
    5-10. 5. Side raises
  2. 6. Overhead push up
    6. Overhead push up
  3. 7. Overhead tricep raise
    7. Overhead tricep raise
  4. 8. Front raises
    8. Front raises
  5. 9. Curls
    9. Curls
  6. 10. Jabs
    10. Jabs
  1. 11-13  11. Motocross Specific
    11-13 11. Motocross Specific
  2. 12. Motocross Specific
    12. Motocross Specific
  3. 13. Boxing with band
    13. Boxing with band
  1. 14 Bunny hops - straddle the box
    14 Bunny hops - straddle the box
  2. 14 Bunny hops - jump on the box
    14 Bunny hops - jump on the box
  1. 15 The Log 1st stage
    15 The Log 1st stage
  2. 15 The Log 2nd stage
    15 The Log 2nd stage
  3. 15 The Log 3rd stage
    15 The Log 3rd stage
  4. 15 The Log 4th stage
    15 The Log 4th stage
  1. 16-25 Core  16. Leg Raises
    16-25 Core 16. Leg Raises
  2. 17. free weigh push up and fly's
    17. free weigh push up and fly's
  3. 17. free weigh push up and fly's
    17. free weigh push up and fly's
  4. 18. Box tricep dip
    18. Box tricep dip
  5. 19. Push ups
    19. Push ups
  6. 20. Squat thrusts
    20. Squat thrusts
  7. 21. Sit ups
    21. Sit ups
  8. 22. Oblique sits ups
    22. Oblique sits ups
  9. 25. Back Raises
    25. Back Raises
  10. 22. Medicine ball sit ups
    22. Medicine ball sit ups