Snowboarding is one of the most deceiving sports of all. Pros like Gretchen Bleiler make it look so easy, but making it down the mountain in one piece requires a rock-solid core, flexibility, agility, and the ability to quickly adapt to unpredictable terrain. Honing all of those skills without spending hours in the gym every day requires a smart training plan—which the Team USA and X-Games snowboarder shared with Go Pro Workouts (Check out the full 8-week program here, and enter promo code “GPWNOW” for 50 percent off!).
For a sneak peek at how Bleiler prepares for events like the Winter Olympics, check out three of her go-to moves below. Whether you’re training to compete, want to improve your stamina for a day on the hill, or even just tone your body, no one knows more effective strength and conditioning secrets than pro athletes.
1. Arm Mauler
How to do it: Lie facedown with your arms extended out to your sides. Begin by raising your legs, arms, and chest off the ground at the same time. Then, keeping your arms straight, move both arms forward until they are extended out in front of you. At this point your body should be in a straight line. Move your arms back to starting position and lower your legs, arms, and chest to the ground. That’s one rep. Do 3 sets 10 reps.
2. Pushup to Pike
How to do it: Get into pushup position with hands directly below your shoulders. Instead of anchoring your feet on the ground, place your feet on an exercise ball. Begin the motion by engaging your core and rolling the ball in towards your chest with your feet (keep your legs straight). You will be in a pike position at the top of the movement. Slowly roll the ball back to the starting position. That’s one rep. Do 2 sets of 10 reps.
3. Sumo Explosion
How to do it: Hold a kettlebell in both hands and stand tall with feet hip-width apart. Perform a squat. As you lower into the squat, your legs and knees should bow out to the sides. Your back should be striaght and your torso slightly forward. As you return to the starting position, release and catch the kettle bell quickly. That’s one rep. Do 3 sets of 10 reps.