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Endurance for Snowboard 3

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
55 minutes/day | 3 days/week | 4 weeks
Good for
Athletic Performance, Increase Stamina
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Suspension (TRX)
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 injuries. 

Snowboard is a sport characterized, in it's general sense, by sliding down hill in a strait or curve line. Your legs, feet and torso will do much of the work, your knees will work as a cushion in the impacts and direction changes which means you have to have lots of stability in your legs and core. Your arms sometimes will be used, specially to help you change direction or to rotate, which means your core has to be strong.   

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time. 

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Workout Overview


Day 1

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Rest only after doing the 4 exercises of each Set.

Circuit
Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
1A. Dumbbell Squat
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Rocking Standing Calf Raise demonstrationPlay Rocking Standing Calf Raise demonstration
1B. Rocking Standing Calf Raise
3 sets, 15 reps, (rest 60s)
With Dumbbells
Show Alternative Exercises
Box Jumps▶
1C. Box Jumps
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
TRX Hamstring Curl▶
1D. TRX Hamstring Curl
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
2A. Suspension Pull Up
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
2B. Suspension Pull Up
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
2C. Lying Knee Raise (on floor)
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Abdominal Pendulum demonstrationPlay Abdominal Pendulum demonstration
2D. Abdominal Pendulum
3 sets, 30 reps, (rest 60s)
Alternating
Show Alternative Exercises
Circuit
Mountain Climber demonstrationPlay Mountain Climber demonstration
3A. Mountain Climber
3 sets, 30s, (rest 60s)
Show Alternative Exercises
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
3B. Barbell Good-morning
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3C. Wood Chop with Rope Attachment
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3D. Dumbbell Side Bend
3 sets, 30 reps, (rest 60s)
Alternating
Show Alternative Exercises

Day 3

Scroll to top

Rest only after doing the 4 exercises of each Set.

Circuit
Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
1A. Dumbbell Squat
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Rocking Standing Calf Raise demonstrationPlay Rocking Standing Calf Raise demonstration
1B. Rocking Standing Calf Raise
3 sets, 15 reps, (rest 60s)
With Dumbbells
Show Alternative Exercises
Box Jumps▶
1C. Box Jumps
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
TRX Hamstring Curl▶
1D. TRX Hamstring Curl
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
2A. Suspension Pull Up
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
2B. Suspension Pull Up
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
2C. Lying Knee Raise (on floor)
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Abdominal Pendulum demonstrationPlay Abdominal Pendulum demonstration
2D. Abdominal Pendulum
3 sets, 30 reps, (rest 60s)
Alternating
Show Alternative Exercises
Circuit
Mountain Climber demonstrationPlay Mountain Climber demonstration
3A. Mountain Climber
3 sets, 30s, (rest 60s)
Show Alternative Exercises
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
3B. Barbell Good-morning
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3C. Wood Chop with Rope Attachment
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3D. Dumbbell Side Bend
3 sets, 30 reps, (rest 60s)
Alternating
Show Alternative Exercises

Day 5

Scroll to top

Rest only after doing the 4 exercises of each Set.

Circuit
Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
1A. Dumbbell Squat
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Rocking Standing Calf Raise demonstrationPlay Rocking Standing Calf Raise demonstration
1B. Rocking Standing Calf Raise
3 sets, 15 reps, (rest 60s)
With Dumbbells
Show Alternative Exercises
Box Jumps▶
1C. Box Jumps
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
TRX Hamstring Curl▶
1D. TRX Hamstring Curl
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
2A. Suspension Pull Up
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
2B. Suspension Pull Up
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
2C. Lying Knee Raise (on floor)
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Abdominal Pendulum demonstrationPlay Abdominal Pendulum demonstration
2D. Abdominal Pendulum
3 sets, 30 reps, (rest 60s)
Alternating
Show Alternative Exercises
Circuit
Mountain Climber demonstrationPlay Mountain Climber demonstration
3A. Mountain Climber
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
3B. Barbell Good-morning
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3C. Wood Chop with Rope Attachment
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3D. Dumbbell Side Bend
3 sets, 30 reps, (rest 60s)
Alternating
Show Alternative Exercises

Date Created: 2/27/2019, UTC


Last Updated: 6/7/2021, UTC

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