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!
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 CZcams vids get me hyped 😎 I always warm up with a warm shower and light exercise for 5 mins before taking a ride
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)
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!
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 😜🕺
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.
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.
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)
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?
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.
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.
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!
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
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
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
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.
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.
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
What exercises are you doing at home?
Dont wanna say it
Building dirt jumps
i do
Walking
Lol
I only do 2 of these push ups and bicycle crunch
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
Jonathan Christie thank you 🙏 and I’m glad you feel welcome.
Blake Samson your a fucking legend Blake 👍
Just when I needed that. Thanks guys and Blake: you're the absolute best!
DJISUPERTRAMP your welcome dude
@@Zimblake omg man i wanna meet you one day and hit the trail!!
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!
Cheers Sterling! Good to hear!
Gonna start from today
@@treyowens9938 i am
i seriously forgot about GMBN i dont know why
maybe because i had my exams
or maybe because i fell in love elsewhere
@@treyowens9938 Thank you for checking up on me dude
Finally a workout fit for quarantine
Ezekiel Gerod Villar 😬👍
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 CZcams vids get me hyped 😎 I always warm up with a warm shower and light exercise for 5 mins before taking a ride
xxSmartzz what kind of bike?
I do the leg squat an a balance board
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)
Cheers, Blake. Had no idea the VWT would be so hard. Holy moly
Jon Brettell mental eh. Glad you liked it
Well good ! This will help my channel and my riding a lot 🔥
Jake Auty sick, stoked it will help dude
oh, blessed be! i look up workouts for mountain bikers and the first video is the legend Blake! lets go!
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!
Year 2021 - walking around like a Sloths! Thanks for getting me back into shape Blake! Hope to see you soon on your Hardtail in Whistler 🤘🏼🤘🏼
Thank you. This is beautiful.
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.
Andy B cool. Thanks 🙏 I’ll give it a go
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 😜🕺
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.
You're welcome KrisCal! Glad we could help 🤘
And here was me smashing the airbike for 40 mins a day. Will definitely make this my morning workout!! Thanks Blake
Going through these as I type this. Pouring rain today and I didn't feel like getting soaked going for a run in the rain today.
Mel Westlake haha, well I hope this will help
@@Zimblake Another rainy day so here we are again!
Blake is caked up
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.
TwoSocksO thanks for that advice Two Sock. I’ll take that 👍
Very helpful dude! I needed something quick and simple like this to get my butt into gear 👍
Regular Guy Mountain Biking rad!! Hope it helps you out dude.
Great video Blake. I’m going to do this session a couple of times a week as well as the GCN live workouts.
Steve Edwards perfect!! You’ll be a super fit and strong at the end of all that ha. Enjoy 😉
Awesome exercises, since my bike park is closed, I’ll be giving this a go. Thanks.
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 idea to ad a exercise program into the show. Should have been done before. Hope you do more. Thanks.
Just got into 1 arm stuff from aaron gwin w staggered feet , this video is awesome!! Gonna try out 🎉
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?
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.
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.
Nice work Rich! Keep it up and say safe 🤘
Lost a few kg with your help. Thanks Blake. For the tips and for your positive energy. Cheers from Spain!!
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.
And then exit down dog by keeping tension on your shoulders and lowering your body at that angle back to prone push-up position.
Another great workout for the quarantine will be a reaction one. Could you bring us some exercises that will keep our reactions in shape.
Great idea Ducky! We'll see what we can rustle up!
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!
One important point !!!! KEEP BREATHING!!!!!especially during the static exercises. Don’t hold your breath!
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
Just had a bash at this Blake. Those one legs squats gave me ole knees a test! Chair needed lol!! Few sets is a good workout, cheers buddy
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
This great. For more advanced training look into more calisthenics.
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
Heck yeah this is just what I need to get back on the exercise kick. Gotta get out of the ol' computer chair sometime! Thanks Blake!
A good mix of exercises.
Mark Collingwood thanks. Glad you liked it
Nice set, no way I do the exercise 2 due to recovering from broken tibia bone so the chair trick is pretty useful ;) thanks for sharing Blake!
Not all planks are straight, some planks are warped and have a curve to them. Just kidding. Haha. Great video Blake thanks for sharing.
Wayne E. hahaha 😆
Definitely going to give a few of these a try!
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!
Daniel Guidote stoked!! Glad you like it dude.
@@Zimblake haha i really got weaker by just staying home, could barely do one whole rep
@@Zimblake can you do a "How to bunny hop in your back yard" tutorial? Im having a hard time getting the rear wheel up, any tips? Ty
Really good set of exercises - very helpful. Keep it up!
Thank you. I needed more exercises to do
Love u gmbn
never mind this we want the next van build vid 👍💪🤘
Blake:: Plz do more workout vids!
Danny Pryor Doyle ok! I’ll see what I can do Danny
Started doing this. Really hard!
Started today!
Thank you, 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
Thanks that is really helpfull keep it up!
Thank you for this video.Need this.
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.
nice 😁
reminds me of Army PRT
You are so cool
Can you guys make a video which shows the fun things to do during lockdown that would really cure by boredom...
Patrick Star for sure.
@@Zimblake Thanks Blake you're the man
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.
We’re still riding here in CT USA! Just no group rides!
Great exercises 👍
I have some bike specific exercises also if anyone in struggling for motivation 🤙🤙
What are they?!
@@IlyaasKapadia check his channel
Push up the king of exercise. However, squats in the warm up keep the knee in line not bending outward ;)
Thanks Blake i be on the carpet soon.
Are we having anymore Blake's bake please
Sam Rhodes wasn’t planning to. But I can think of something
Thanks bro..
Guys got a link to Ben @fitness factory too - Nice vid Blake as always 💪
Woo GMBN
Why do I feel de VWT easy ? Make I it not well ? Or Am I an exceptionnal mountainbiker ? Thx GMBN and Blake for the video !
Awesome Blake, I saw you were struggling with the VWT 😂
Haha it’s hard. Hahaha
Star jumps😂
ALL
At least I have Blake calling me beautiful
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.
that's old information that has been discredited. ass-to-ground squats can be great for you!
First like and comment haha love this channel
Ooooo hellll ya
yayyy hello again
HAHA, great exercise's. Although, it look's like this is the first time Blake has used them :) I'll try one, just so I can say I exercised today.
Probably not the first time he's done these exercises, but you can tell he doesn't do them regularly. The coordination isn't there.
Try dead bugs, bear crawls and dragon walks
Epic
Thanks Blake, just done it, managed to do it twice.. how long are we talking before we should be up to 5-10? I’m thinking about 15 to 20 years!?
You'll get there surprisingly quickly Rick!
Global Mountain Bike Network thanks will see how it goes! Stay safe guys!
Is there a sheet we can print out for this?
Nathan Bell no sorry Nathan. Little tip if you’d like a copy, pause the video at 8:34 and screen shot the recap list. That might help.
Never herd anyone call jumping jacks .. jumping stars ⭐️ lol
Runner here, that also loves her MTB, and I thought exactly this. 😅
This was really great! Just did it for the first time, and it was a kick in the butt
can't do a single push up. Any alternative ?
#ASKGMBNhi guys, love the vids. Is it possible to boost the rear travel of the trek top fuel?
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
hi guys i am wanting to start creating a mtb podcast and dont know where to start. any tips?
how much money does your podcast make per episode?
🏋🏽♀️🔥
Steamy
You can do pistol squats instead of leg squats, if you need something harder
Blake iron man)
Blake got cake tho
did it like a joke but holy shit it eats it alll
real nice