MX specific Home-Gym Exercises

Want to do a circuit workout that you can do at home? Are you pressed for time and need some motocross specific workout ideas? Here are a few workouts that can help you on the bike. I am not a certified trainer by any means, I just know what has helped me on the bike at an older age. Some of these exercises are movements that I’ve learned while at Aldon Baker’s and some are from other trainers I’ve worked with along the way. Have fun and enjoy!

[@wateronfirefk]

Been doing this for a month, starting to feel the benefits on the bike with better control. Thanks appreciate the help!

[@mattoconnell3566]

Those bosier ball balance dip things are gnarley. Can really feel it in the ankles and calfs. Thanks for the vid

[@e_kozak]

Дякую за гарні вправи. Обов'язково додам деякі до своїх тренувань. Успіхів!

[@joesixpack5691]

Good stuff, Keefer. Just binge-listened to all your podcasts the past few weeks. You need to promote them more, IMO, as they are all really good. Best wishes for you and the family.

[@jasongriffin8155]

Great exercises…I was a high school racer, then competitive body builder, now at age 51, getting back into my first love!! Just bought a husky fc350…this will help fo sho!! Mental toughness exceeds physical…your mind tells your body what to do!!!

[@rynno34]

Man Keefer that SLOSH PIPE workout really helped with the old lady hahahhaha.

[@natemac7924]

Nice one Kris! some great movements in there for moto,Ive got one for you because you handle bar moves, get a big coil spring and mount then to some moto bars for press ups! control those bars using a lot more muscles doing press ups,

[@DallasDunn]

This was a fun one. Good stuff here

[@DonGH297]

Thanks kris! I will definitely try this, as i have the same problem as you ( my arms pump up QUICK!) - update: Tried it all out and it was tough, but feels amazing. The elastic band exercise was very effective!

[@barkeep25]

More videos Kris!! Love the Peter pan pants!! Jk I wear the same style too and thats what my gf told me lol. Anyways fricken love the 3 inch pvc pipe setup, it's easy at first but gets hard real quick, feel great afterwards. Great stuff as always!!

[@jeremys1496]

Such a awesome video from a source I genuinely trust thank you!

[@moto3463]

I actually really needed this thank you 🙏🏻

[@billdeck9766]

As you get your core stronger, your lower back will be less of a problem also. Been doing that ever since 2 back operations.

[@nonstop1212]

Juicy content! Well explained!

[@justinandlily-maeowens3135]

We need more videos, thanks.

[@Keeferinctesting]

Working on it!

[@kevinkearney1438]

Good stuff, Thanks Kris

[@danehauser8675]

Great video. Do you have one for what to do on the Concept2 rower? Like do you do an hour staying in zone 2 or do intervals and what intervals? How many times a week. At 50, I find that I can't do anything the day before I ride or I fatigue more quickly so its hard to juggle cardio and weights on weeks I ride 2x. Thanks!

[@dewilm78____47]

Your the man Keefer. 👍🏻

[@Magicinstalls]

The first exercise can be done with a cable rower correct? I know a lot of people don't But I do

[@Fehr270]

Like the pipe with water idea, thanks.

[@darrellmabry699]

Great video

[@ipbrew5536]

Kris, what is the handlebar setup you have on the concept 2?

[@Keeferinctesting]

I simply drilled holes into a Pro Taper EVO bar and bolted the pulling system to it. Mimics riding as well as pulling on bars. The more your body thinks you're riding a dirt bike, the easier it is when you actually ride a dirt bike!

[@holsteinkyle]

​@@Keeferinctesting mental imagery and body mimicking are underrated tools to the masses I think

[@ipbrew5536]

@@Keeferinctesting nice, thanks Chris

[@johnnyg323]

This is awesome

[@MichelleRaeppel]

what dip station stand is that? where did you purchase it?

[@chrischapman7877]

Can you train biceps as a motocross rider ?

[@B-Rad412]

Great video thank you!

[@CruJones568]

Anyone got a link or where I can buy that dip rack? Thanks!

[@eatnpooter1634]

I need to get a set of bars & mount them on my girl 🤔

[@shaunmerenda6356]

Thank you

[@prebanfarmdrainage997]

How many sets are suppose to be doing?

[@Keeferinctesting]

12-15

[@PNW_MX222]

Love the “45 year old man, can’t do much” comment lol

[@bikingforeveryz250f]

I would do squats on the boss ball upside down

[@mikemeeks8122]

Subbed 👍

[@stuartcrowley3463]

Killer yoga pants

[@JhennerWalker]

The is good

[@motojoe00]

Lifting weights is going to give you arm pump

[@ltr_madness8686]

Makes it so you get less training it

[@aidanh181]

it actually doesn’t. there’s no research that comes to that conclusion, you just have to lift properly. as in, don’t train like a bodybuilder, don’t try and build big forearms, etc.

[@edsonroadmoto]

False!!! Low weights / high reps reduces arm pump!

[@chestercalloway3812]

Heather’s pants fit you well.