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Endurance for Snowboard 3

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
16 minutes/day | 3 days/week | 4 weeks
Good for
Athletic Performance, Increase Stamina
Equipment
2 x Dumbbell, Barbell, Bodyweight, Suspension (TRX), Squat Rack, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
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

Week 1

Day 1: Full Body

Day 2: Rest

Day 3: Full Body

Day 4: Rest

Day 5: Full Body

Day 6: Rest

Day 7: Rest


Full Body

Scroll to top

Rest only after doing the 4 exercises of each Set.

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

Full Body

Scroll to top

Rest only after doing the 4 exercises of each Set.

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

Full Body

Scroll to top

Rest only after doing the 4 exercises of each Set.

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

Date Created: 2/27/2019, UTC


Last Updated: 7/12/2021, UTC

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