BEST Gym Workout for Motocross - High Intensity Interval Training

[@dustin9035]

I have a unique workout that's different than most, I'll share... Walk down the stairs grab a beer, walk back upstairs and do ten bottle lifts with each arm until empty. Back down for another beer, repeat that cycle 12 times, go to bed and let those B vitamins do their thing. Been doing this for over a decade and now my abs are so ripped they hang over my belt. That my friend is success, Ronnie Mac approved!

[@JeffWalker84]

I’ll have to try this one out😂

[@Leyton_MX]

😂😂

[@wolfranger1682]

Yeah this one is definitely one to try🤣🤣

[@fernandofernandez5719]

You're totally right I've been doing this for ten years and feel wayy fester

[@thethe9286]

Unfortunately I can’t do this legally since I’m not 19 which is the legal age for alcohol where I live but I’ll write this down

[@garrettpulliam9855]

Me, pretty dang out of shape and a bit hefty: “Oh wow, a moto workout. I’m gunna do this like today.” Jeff: “Before you even start the workout make sure to warm up with about 10 min of cardio” Me: “Oh no” Gotta start somewhere lol

[@JeffWalker84]

Still plenty of time before Spring! Hit it hard brotha🤘🏼🤘🏼

[@Pereke69]

ahahha 10 min of cardio is my workout xD

[@austinforstner3509]

Pereke69 me too man ... me too 😂

[@saifajmeri2084]

um why you type this

[@bencroft9379]

Could you do a motocross diet video 🔥🔥

[@dwaynecusano9986]

Gas station food and soda pop #medium

[@_the_low_gold_gamer_2501]

Dwayne Cusano but make sure it’s ice cold

[@Quigs243]

@jeff walker

[@bunnyman6321]

kzbin.info/www/bejne/aHeoi5mLg8-Dr7s

[@cbRTXTI]

Meat pie's and monster's

[@sterben4958]

Can you do some diet videos for motocross?

[@JeffWalker84]

Definitely in the plans!

[@bagged.brayden]

ice cold soda pop

[@domenfurlan666]

This year is my first year racing (roadracing not motocross, but still) and I've been killing myself in the gym to be as fit as I can be. I will not be outworked :D

[@dc2014101]

Stoked!! Been craving a new video from you!

[@JeffWalker84]

Hope you enjoy bro!

[@jacobdawson7717]

Been watching your vids religiously. I've been riding since I was super young but only now at 23 I can afford to have a crack at racing so I'm using you as an awesome resource to help get me up do speed. Thanks heaps for posting. Work out vids etc as it's so hard to see what the pros are doing to get better!

[@jaredbottger3564]

Pretty good advice! Glad you’re doing a series like this. I studied Kinesiology and must say you were pretty much spot on with your description and reasoning of why HIIT is valuable.

[@kennychicoski3732]

I’ve looking for a good video about working out and racing! Final someone I actually believe when they say it! Good videos , keep them coming!

[@beauv2245]

dude that was a awesome breakdown. im excited to see what kind of work outs you got.

[@landonsytsema3485]

Jeff, you have no idea how happy I am that u took the time out of your day to respond to my comment, thanks a lot. Your a real inspiration to me

[@Pugman69420]

Good video idea, really pumped for these

[@Burntrice747]

Starting to do more upper back workouts along with shoulders and arms to increase my grip strength

[@LilLefty27]

Oh man, I’m getting flashbacks to college 😂 good thing the profs pounded glycolysis into my brain multiple times. Sick video 🤘

[@kolanbeyale4059]

I wanna start riding dbikes...never had a dirt bike..and never raced but it’s a goal of mine to become a motocross pro!! But thanks for the advice and confidence...love yah brotha🤘🏽..

[@doonsvids6246]

Exactly what ive been looking for. Cant wait! Keep the videos coming

[@shaner3727]

Should do a video of the actual 10 different workouts similar to one of your previous videos. I’ve been doing that route and I feel the difference. I’d love to see what changed and what your doing now. Also post you HR and let’s she where your at. Maybe get a contest going to see who can have the highest sustained HR and give away some prizes!

[@ezraback7091]

Awesome video! Looking forward to this upcoming series!

[@jarnoterpstra1688]

Yesssss, I just got my polar M400 with hr monitor so this is exactly what I need! Big thanks and keep up the good work!

[@XDlello]

Thanks for sharing this very useful information! Looking forward for the next video 💪

[@398photography7]

i feel like i am in science class😂😂

[@J.turner257]

😂

[@gabrielb2977]

I really like the style of incorporating some science into this video. I definitely recommend you keep doing it, it mixes things up and makes your videos more interesting! Keep up the good work!

[@westcoastsingletrack7854]

Thanks for doing this video for us I started doing you excercise for when I do get my own dirt bike and I’m gonna try to become a Supercross rider

[@bradylinebaugh387]

Heck yes. Excited for more videos like this

[@601braap2]

Yes! Definitely want to qualify for Loretta’s and training is a big part. Love your videos and cya in the next one! Later

[@Motopulse219]

This is really good information. I try and configure my workouts to benefit me more when I'm on the track. Always looking for content like this, so thank you!

[@adrianhopp5768]

Im just going to try out, usually I make 1min then 1min break but yours seems better😉

[@whitetrashgarage8110]

The Insanity program is a great program. Almost no equipment required, has stretch days mixed in for recovery days. Throw in a couple weight training days in there and it's really a good training regimen.

[@Clutch_offroadmedia]

Hopefully this help me so I can get in shape for the Vegas to Reno race next year 🤞🏼

[@kkiely66]

Great video as always, gotta get me one of those fine polar watches.

[@416moto]

Really helpful and informative. Thanks man.

[@Chatty6262]

Loving the videos man keep it up! Been watching for few weeks now, some cool GoPro footage!! Good luck for the outdoors

[@Trevor2497]

What an awesome educational video! I just started hitting the gym to get rid of my “skinny fat” physique. Would you recommend HIT exercises along with my usual workout routine? I am mainly concerned that I’ll burn too many calories doing the HIT when I’m trying to gain mass. I can’t wait to ride once it warms up here! Keep up the series!

[@aaronw722]

Been waiting for this, gonna start implementing this

[@motofreak2772]

Ideally wouldn't you never cross the anaerobic threshold? I've been looking into how 10k runners train as their race times are similar to motocross. What I found is that most training focuses on level 2 heart rate while during a race they try to hover just below the anaerobic threshold. I get that motocross is more difficult to control HR especially during a race but I figured it would be best to focus on increasing your AT over focusing on AT recovery. I'd love to hear your thoughts on this since you have a stronger background in biology than I do.

[@jakobseverne5724]

Jeff walker is not only a amazing super fast racer he is also a super genius 😂

[@curt248]

Those two go hand in hand

[@northrockboy]

Johnny o'mara used to cycle alot. Mtb and road bikes. He raced till almost 30 as pro so that seems to work well.

[@safjimmytovarofficial2492]

Can you do a video in your polar watch. Which one you use. What’s it used for. Etc

[@JeffWalker84]

For sure! Coming up soon

[@vetracer5046]

Hit is no joke. We do a class that is 45mins of straight kicking your ass. 45mins later I’m Soaked and burnt 850 calories and a heart rate at 160 the whole time. Not only is this a full body work out,you will notice your cardio and weight coming off quick.

[@Owneddd1]

Thanks dude this will really help out!

[@kovac124]

Jeff could you please send me a link to the next video or a list of you hiit workouts? I tried looking through your videos and there are just too many to sort through. Thank you!!

[@jimtorstensson5477]

Can you show some workouts to do?

[@bwhaskell]

Giving me flashbacks to my undergrad biochemistry classes! Good stuff as always, Jeff!

[@maxsalsman5814]

Could you do a motocross diet bro, I’d love to see kind of what you do as a diet!

[@tannerhardie]

Perfect timing Jwalk!!! Needed to find some workout ideas so I can be ready to qualify for Lorettas!!!

[@robbietucker7815]

Great video! Looking forward to the next few!

[@johnnyl3729]

Will hiit workouts be good for 2 hour long hare scramble races?

[@Cooperturlan]

this is awesome, just wondering if this would also work for endure where you go out for one race that goes for 2+ hours with no breaks

[@reeveharper8424]

It for sure will work. I race enduro and motocross, enduro coaches tell you the same thing

[@cm-ex8nb]

Awesome video, thanks for sharing, I'm going to try a HIIT work out tonight. Do you do any strength train as well?

[@bradyerickson7366]

I havent even watched the full video. But I'm for sure gonna do these workouts!

[@jarrodbrewis1657]

Thanks a lot for the info looking forward to more of these videos 👍

[@Publioescolademx]

Big hug from Brazil!

[@181green]

Jeff, thanks for the video. Great info!

[@maxsalsman5814]

Keep up the great content bro

[@novagangster1248]

Hey do you know any workouts you can do with a broken ankle

[@motocraneguy17]

What are some good low impact HIIT exercises? For us that have blown knees out, lots of running and jumping things are out. That’s the issue I’ve found trying to do HIIT.

[@alphawolfadventures1470]

If you can’t do burpees. Super setting Push ups and pull ups . Really the pros do a lot of road cycling . Dungey said he would do either one hour road bike or 30 min run 5 days a week

[@alphawolfadventures1470]

I bet swimming would do it too and it’s low impact

[@paulbatterby6036]

Been looking for some stuff like this 👍

[@leccross]

Excellent tips, keep up with the very good job bro

[@tylermonks]

3 laps... dude my heart rate is in the 190s for the entire moto!

[@loco-moto3162]

Hell ya Jeff thank you

[@odanne29]

awsome, looking forward to next video

[@michaelalias8756]

At 50 high intensity hurts, more prone to joints and foot injuries! You still recommend this workout?

[@r28959]

Do one of nutrition and hydration Best channel love the videos

[@Tommy-cc4my]

Great content jeff. Are you specifically using HIT workouts to cover your hole body everytime, or are you breaking down your week into different muscle groups.

[@asuban]

Gonna try these out, thanks! :) Gyms are far away from where I live so I can do these at home. Hard to find info what is good for motocross :)

[@bradystone7972]

I get really bad arm pump quick and I about went over a berm because I had my throttle wide and couldn’t really let off!😂 what should I do to get less arm pump, by the way really love the channel I’ll be at the WW pro national and want to get some pit passes to meet you!

[@benj2398]

Might not help for everyone but i was told to try learn how to ride with your fingers covering the levers to release pressure on your forearms, kind of makes sense because if you clench your fist and feel how tense your forearm is, and then do the same but with 2 fingers out (like your covering your lever) you can notice it takes some tension off your forearm, its soo uncomfortable at the start but i persisted and found it helpful, worth a try i guess

[@justinf6758]

Just gotta ride more. You can try using a rowing machine if you have access to one. I don't think that riding with fingers off the grip will do anything but make it worse because you have to hold on tighter with the other two fingers.

[@bradystone7972]

Thanks guys!!

[@brandonn3890]

Take a midol before you ride. Helps with arm pump alot.

[@justincox2510]

If you’re having trouble with arm pump you should check out formula 99. It’s made by ATV GNCC racer Jeremy Ledonne. He makes a spray and gel that you put on your forearms before each race/moto. When I use it I don’t get any arm pump at all. Look up Ledonne Racing on Instagram to find more information on it, if you’re interested.

[@dhrupadps1470]

Where's the video where you do a hit workout Jeff?

[@marley0820]

ARE YOU GOING TO TAMPA SX THIS SATURDAY? ILL BE THERE ILL STOP TO INTRO MYSELF

[@jordanraderstorf5533]

So as far as nutrition is there a good food or what ever to consume that has sugar to help flush out that lactic acid?

[@fwcleo]

I love your videos man! Good on you sharing your fitness techniques. Wish I was still young. Mountain biking is my main way of staying in peak shape. But it's pretty hilly where I live, so it separates men from the boys real quick. Plus MTN biking is a fast way to get into shape, but really, really punishing at first...and hard on the nutz region. I know you know all this...just bored.

[@Rotella.53]

Do you use Alias CBD pain balm?

[@zweitaktidioten_brandenbur7753]

Jeff you are Wild. unfortunately i can't afford a honda. but i have a dream and eventually it will be.💪🏼🔥🔥💪🏼

[@filippozaggia9256]

Awesome explaination man!!

[@thanosthiccass5233]

can i for example do deatlift, squats and bench in that workout? or is it only for own bodyweight workout

[@user-xj1nd6yv1m]

Great video

[@2wheelpeel664]

Polar H10 all the way !

[@nickw3440]

Show us what ur hiit workouts look like!

[@thomascretier1667]

I always get very bad armpump while riding and can't ride many laps I also go to the gym 4 to 5 times a week but it doesn't help me ride longer. So does any of you guys have some tips for this.

[@tajjson]

Ride the bike with your lower body. Not the upper. Grip with your knees.

[@JeffWalker84]

Great advice Thomas! Gripping and maneuvering the bike with your lower body will help significantly

[@justincox2510]

If you’re having trouble with arm pump you should check out formula 99. It’s made by ATV GNCC racer Jeremy Ledonne. He makes a spray and gel that you put on your forearms before each race/moto. When I use it I don’t get any arm pump at all. Look up Ledonne Racing on Instagram to find more information on it, if you’re interested.

[@ido250k]

Can you post your workout at the gym?

[@michaellauria510]

What work outs do u do?

[@38ryan]

Awesome video!! Just curious if you do any strength training days as well? I’ve always heard that larger muscle in arms can cause more pump. I want to do strength training days along with hit training but worried about getting into more arm pump.

[@ryanrogerson447]

I think any serious moto athlete should be doing strength training. But there is definitely a fine line to watch to make sure you do not over do it. Focusing on functional movements and keeping all the muscle strong is super important when your wrestling a 240lb 450 around a rough sand track.

[@ReturnOfDeeO]

Finally getting around to watching this one. Thanks for the great insight and information, Jeff. Going to try and do some HITT workouts before my surgery, be on the lookout for those results on IG ;) haha. You know my situation, and since so many riders have issues with torn ACLs, it could be interesting if you did a video about getting your knee strength back and all as someone who has gone through knee issues yourself!

[@scrubz7441]

You probably won’t see this but in case you do, how long should I do a cooldown after the workout?

[@landonroyal40]

Thank you love the vid

[@linusnilsson2734]

Really informative and good video! You explain it really good so even I understand lol :)

[@sebastianovigano680]

What kind of supplement do you use?? Great video bro

[@simonetriolo511]

how did you feel with the alpinestas helmet?

[@joshuagannon5717]

are you saying my heart rate shouldn't be 200bpm for 2 hours and 20 min in a hare scramble when my max is 210 ish

[@dfkdiek518]

Ummm I’m 14 and obese and my heart rate goes to 206bpm😟

[@alexanderlamberty2422]

Is that watch the thing which is tracking your laptimes in all that comparison videos?

[@JeffWalker84]

Yes it is!

[@mocomoto8951]

I need a list of 12 good workouts now, well 8 minus the four you listed.

[@snowexplorersaltitudeoff-r7758]

Do you have a “Day in the life” vid?

[@gated320]

Better put up a warning excersize at your own risk! Jeff

[@indygeirnaert4212]

How many times a week do you recommend this kind of training ?

[@landonsytsema3485]

Just realized you said it in the video

[@nateemmett4485]

Check out HR data from Kailub Russel from some of his GNCC's. Avg HR 180 for 3 hours!

[@MXUnion]

Thanks for sharing! 👍

[@Sandbag1300]

After decades of racing I have learned that the only way to get faster and more fit is to practice racing with others that are faster than you. It is the only way. Sport specific workouts....

[@Miguel278mx]

thanks bro

[@Pontus95x]

outside of going to the gym, what exercise can i do that is good for MX? im currently running twice a week. no gym

[@ima_eat_croissant3640]

HurzkGaming train your hands with a squeezer

[@JeffWalker84]

Running is great for Moto as long as you’re not injuring yourself! Try to work some hill sprint intervals into your weekly running program. Long steady runs are great for building a base, but intervals are key for Moto fitness

[@Pontus95x]

@@JeffWalker84 thx man! yeah will start to push myself when the hills comes, they suck but no pain no gain i guess! Keep the videos coming, been following you since you had under 10k subs! great content, good luck this race season!

[@landonsytsema3485]

Hey Jeff, what is the model of the watch that you use?

[@JeffWalker84]

Polar Vantage M! I see you already saw it in the video, but just in case anyone else sees this comment and wants a quick answer