Endurance for Snowboard 3

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

3 days

Time

55 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)

Increase Stamina (Female | Male)

Description

This is a Workout for recreational snowboarders that like to enjoy the activity when they have the chance. This will help you keep in shape for the activity so you can perform better and avoid

Source

myworkouts

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Suspension (TRX)

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

55 minutes

Genders

Female, Male

Days per week

3 days

Goals

Athletic Performance (Female | Male)

Increase Stamina (Female | Male)

Description

This is a Workout for recreational snowboarders that like to enjoy the activity when they have the chance. This will help you keep in shape for the activity so you can perform better and avoid

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Suspension (TRX)

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Rest

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Muscle Group(s): None...

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Physiological effect: Metabolic gains. Increase blood flow to the structures (muscle, bone and tendons) by augmenting muscular vascularization. This workout will increase your aerobic capacity, improving your ability to endure longer periods of effort at a higher intensity.

Training characteristics: Full body workout to recruit all major muscles for specific tasks and muscles for Snowboard.

Tempo: As fast as you can 0,5''/0,5'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Load: Increase on 2 and 3 Set.

Day 1

Scroll to top

Rest only after doing the 4 exercises of each Set.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Squat ▶	3 sets	15 reps	60s
1B. Rocking Standing Calf Raise rocking stand calf raise رفع السمانة (البطات) واقف by Arabian Bodybuilding	3 sets	15 reps	60s	With Dumbbells
1C. Box Jumps ▶	3 sets	15 reps	60s
1D. TRX Hamstring Curl ▶	3 sets	15 reps	60s
2A. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	15 reps	60s
2B. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	15 reps	60s
2C. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	15 reps	60s
2D. Abdominal Pendulum Pendulum - Ab Exercise by Random Abs	3 sets	30 reps	60s	Alternating
3A. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	30 reps	60s
3B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	15 reps	60s
3C. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	30 reps	60s
3D. Dumbbell Side Bend ▶	3 sets	30 reps	60s	Alternating

Day 3

Scroll to top

Rest only after doing the 4 exercises of each Set.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Squat ▶	3 sets	15 reps	60s
1B. Rocking Standing Calf Raise rocking stand calf raise رفع السمانة (البطات) واقف by Arabian Bodybuilding	3 sets	15 reps	60s	With Dumbbells
1C. Box Jumps ▶	3 sets	15 reps	60s
1D. TRX Hamstring Curl ▶	3 sets	15 reps	60s
2A. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	15 reps	60s
2B. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	15 reps	60s
2C. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	15 reps	60s
2D. Abdominal Pendulum Pendulum - Ab Exercise by Random Abs	3 sets	30 reps	60s	Alternating
3A. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	30 reps	60s
3B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	15 reps	60s
3C. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	30 reps	60s
3D. Dumbbell Side Bend ▶	3 sets	30 reps	60s	Alternating

Day 5

Scroll to top

Rest only after doing the 4 exercises of each Set.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Squat ▶	3 sets	15 reps	60s
1B. Rocking Standing Calf Raise rocking stand calf raise رفع السمانة (البطات) واقف by Arabian Bodybuilding	3 sets	15 reps	60s	With Dumbbells
1C. Box Jumps ▶	3 sets	15 reps	60s
1D. TRX Hamstring Curl ▶	3 sets	15 reps	60s
2A. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	15 reps	60s
2B. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	15 reps	60s
2C. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	15 reps	60s
2D. Abdominal Pendulum Pendulum - Ab Exercise by Random Abs	3 sets	30 reps	60s	Alternating
3A. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	30 reps	60s
3B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	15 reps	60s
3C. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	30 reps	60s
3D. Dumbbell Side Bend ▶	3 sets	30 reps	60s	Alternating

Week 2

Load: Increase number of Repetitions. Try to increase load on 2 and 3 Set.

Tempo: As fast as you can 0,5''/0,5'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase on 2 and 3 Set.

Day 1

Scroll to top

Rest only after doing the 4 exercises of each Set.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Squat ▶	3 sets	15 reps	30s
1B. Rocking Standing Calf Raise rocking stand calf raise رفع السمانة (البطات) واقف by Arabian Bodybuilding	3 sets	15 reps	30s	With Dumbbells
1C. Box Jumps ▶	3 sets	15 reps	30s
1D. TRX Hamstring Curl ▶	3 sets	15 reps	30s
2A. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	15 reps	30s
2B. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	15 reps	30s
2C. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	15 reps	30s
2D. Abdominal Pendulum Pendulum - Ab Exercise by Random Abs	3 sets	30 reps	30s	Alternating
3A. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	30 reps	30s
3B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	15 reps	30s
3C. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	30 reps	30s
3D. Dumbbell Side Bend ▶	3 sets	30 reps	30s	Alternating

Day 3

Scroll to top

Rest only after doing the 4 exercises of each Set.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Squat ▶	3 sets	15 reps	30s
1B. Rocking Standing Calf Raise rocking stand calf raise رفع السمانة (البطات) واقف by Arabian Bodybuilding	3 sets	15 reps	30s	With Dumbbells
1C. Box Jumps ▶	3 sets	15 reps	30s
1D. TRX Hamstring Curl ▶	3 sets	15 reps	30s
2A. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	15 reps	30s
2B. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	15 reps	30s
2C. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	15 reps	30s
2D. Abdominal Pendulum Pendulum - Ab Exercise by Random Abs	3 sets	30 reps	30s	Alternating
3A. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	30 reps	30s
3B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	15 reps	30s
3C. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	30 reps	30s
3D. Dumbbell Side Bend ▶	3 sets	30 reps	30s	Alternating

Day 5

Scroll to top

Rest only after doing the 4 exercises of each Set.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Squat ▶	3 sets	15 reps	30s
1B. Rocking Standing Calf Raise rocking stand calf raise رفع السمانة (البطات) واقف by Arabian Bodybuilding	3 sets	15 reps	30s	With Dumbbells
1C. Box Jumps ▶	3 sets	15 reps	30s
1D. TRX Hamstring Curl ▶	3 sets	15 reps	30s
2A. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	15 reps	30s
2B. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	15 reps	30s
2C. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	15 reps	30s
2D. Abdominal Pendulum Pendulum - Ab Exercise by Random Abs	3 sets	30 reps	30s	Alternating
3A. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	30 reps	30s
3B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	15 reps	30s
3C. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	30 reps	30s
3D. Dumbbell Side Bend ▶	3 sets	30 reps	30s	Alternating

Week 3

Load: Increase number of Repetitions. Try to increase load on 2 and 3 Set.

Tempo: As fast as you can 0,5''/0,5'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase on 2 and 3 Set.

Day 1

Scroll to top

Rest only after doing the 4 exercises of each Set.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Squat ▶	3 sets	20 reps	30s
1B. Rocking Standing Calf Raise rocking stand calf raise رفع السمانة (البطات) واقف by Arabian Bodybuilding	3 sets	20 - 15 reps	30s	With Dumbbells
1C. Box Jumps ▶	3 sets	20 reps	30s
1D. TRX Hamstring Curl ▶	3 sets	20 reps	30s
2A. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	20 reps	30s
2B. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	20 reps	30s
2C. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	20 reps	30s
2D. Abdominal Pendulum Pendulum - Ab Exercise by Random Abs	3 sets	40 reps	30s	Alternating
3A. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	40 reps	30s
3B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	20 reps	30s
3C. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	40 reps	30s
3D. Dumbbell Side Bend ▶	3 sets	40 reps	30s	Alternating

Day 3

Scroll to top

Rest only after doing the 4 exercises of each Set.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Squat ▶	3 sets	20 reps	30s
1B. Rocking Standing Calf Raise rocking stand calf raise رفع السمانة (البطات) واقف by Arabian Bodybuilding	3 sets	20 - 15 reps	30s	With Dumbbells
1C. Box Jumps ▶	3 sets	20 reps	30s
1D. TRX Hamstring Curl ▶	3 sets	20 reps	30s
2A. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	20 reps	30s
2B. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	20 reps	30s
2C. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	20 reps	30s
2D. Abdominal Pendulum Pendulum - Ab Exercise by Random Abs	3 sets	40 reps	30s	Alternating
3A. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	40 reps	30s
3B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	20 reps	30s
3C. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	40 reps	30s
3D. Dumbbell Side Bend ▶	3 sets	40 reps	30s	Alternating

Day 5

Scroll to top

Rest only after doing the 4 exercises of each Set.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Squat ▶	3 sets	20 reps	30s
1B. Rocking Standing Calf Raise rocking stand calf raise رفع السمانة (البطات) واقف by Arabian Bodybuilding	3 sets	20 - 15 reps	30s	With Dumbbells
1C. Box Jumps ▶	3 sets	20 reps	30s
1D. TRX Hamstring Curl ▶	3 sets	20 reps	30s
2A. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	20 reps	30s
2B. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	20 reps	30s
2C. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	20 reps	30s
2D. Abdominal Pendulum Pendulum - Ab Exercise by Random Abs	3 sets	40 reps	30s	Alternating
3A. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	40 reps	30s
3B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	20 reps	30s
3C. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	40 reps	30s
3D. Dumbbell Side Bend ▶	3 sets	40 reps	30s	Alternating

Week 4

Load: Increase number of Repetitions. Try to increase load on 2 and 3 Set.

Tempo: As fast as you can 0,5''/0,5'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase on 2 and 3 Set.

Day 1

Scroll to top

Rest only after doing the 4 exercises of each Set.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Squat ▶	3 sets	25 reps	30s
1B. Rocking Standing Calf Raise rocking stand calf raise رفع السمانة (البطات) واقف by Arabian Bodybuilding	3 sets	25 reps	30s	With Dumbbells
1C. Box Jumps ▶	3 sets	25 reps	30s
1D. TRX Hamstring Curl ▶	3 sets	25 reps	30s
2A. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	25 reps	30s
2B. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	25 reps	30s
2C. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	25 reps	30s
2D. Abdominal Pendulum Pendulum - Ab Exercise by Random Abs	3 sets	50 reps	30s	Alternating
3A. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	50 reps	30s
3B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	25 reps	30s
3C. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	50 reps	30s
3D. Dumbbell Side Bend ▶	3 sets	50 reps	30s	Alternating

Day 3

Scroll to top

Rest only after doing the 4 exercises of each Set.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Squat ▶	3 sets	25 reps	30s
1B. Rocking Standing Calf Raise rocking stand calf raise رفع السمانة (البطات) واقف by Arabian Bodybuilding	3 sets	25 reps	30s	With Dumbbells
1C. Box Jumps ▶	3 sets	25 reps	30s
1D. TRX Hamstring Curl ▶	3 sets	25 reps	30s
2A. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	25 reps	30s
2B. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	25 reps	30s
2C. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	25 reps	30s
2D. Abdominal Pendulum Pendulum - Ab Exercise by Random Abs	3 sets	50 reps	30s	Alternating
3A. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	50 reps	30s
3B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	25 reps	30s
3C. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	50 reps	30s
3D. Dumbbell Side Bend ▶	3 sets	50 reps	30s	Alternating

Day 5

Scroll to top

Rest only after doing the 4 exercises of each Set.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Squat ▶	3 sets	25 reps	30s
1B. Rocking Standing Calf Raise rocking stand calf raise رفع السمانة (البطات) واقف by Arabian Bodybuilding	3 sets	25 reps	30s	With Dumbbells
1C. Box Jumps ▶	3 sets	25 reps	30s
1D. TRX Hamstring Curl ▶	3 sets	25 reps	30s
2A. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	25 reps	30s
2B. Suspension Pull Up TRX Suspended Pull Ups by Journey 333	3 sets	25 reps	30s
2C. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	25 reps	30s
2D. Abdominal Pendulum Pendulum - Ab Exercise by Random Abs	3 sets	50 reps	30s	Alternating
3A. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 sets	50 reps	30s
3B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	25 reps	30s
3C. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	50 reps	30s
3D. Dumbbell Side Bend ▶	3 sets	50 reps	30s	Alternating

Endurance for Snowboard 3

Workout Overview

Week 1

Week 1

Day 1

Day 3

Day 5

Week 2

Day 1

Day 3

Day 5

Week 3

Day 1

Day 3

Day 5

Week 4

Day 1

Day 3

Day 5

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