These easy exercises will help you get a routine going to improve your strength, stamina, and muscle tone in your triceps and quads – perfect for snowboarding. I have listed a variety of workouts from the gym to in your own home, with or without equipment, so something is bound to work for you.

If you are an absolute beginner to these exercises, I recommend doing three sets of ten – that means do the exercise ten times, rest up to a minute, then repeat two more times. If you are used to working out, I’d up the ante to three or four sets of fifteen. Remember your form and that quality is better than quantity.

Dips

At The Gym:
There are two types of machines to work your triceps. In one, you are in a sitting position and you push down to straighten your arms. If you choose to work on this machine, start your weight with about 30 pounds. Since the motion is up and down, you are able to use more weight because of gravity.

The other machine to do tricep dips is also used to do pull ups. This one is awesome. The amount of weights listed is actually how much help you get. To start off, pick the weight closest to your own without going over. Step up on the steps and place your knees together on the pad, your hands on the bars to the sides. Gently let your body lower and use your triceps to raise you back up to the beginning position with arms straightened, but your elbows are not locked. Make sure to relax the rest of your body – don’t lean far forward or squeeze your butt. Your body should look like you are just sitting on your knees with your back straight. Once you get the hang of this machine, your strength increases with only a few workouts and you are able to let up on the weight a notch almost every two workouts. (We’ll revisit this machine when working your back with pull ups).

At Home:
This exercise is done either off a chair, bench, or step. Sit on whatever you are going to use, with your hands gripping the edge. Now start with your feet together, just in front of you. Lift yourself off of the step and lower yourself until your elbows are at a 90 degree angle, then raise back up without sitting down. Repeat however many reps you are working on, then sit and rest for up to a minute. The closer your feet are to you, the easier the exercise. As you build strength, step out further and further until your legs are outstretched and resting on your heels. To practice, you can do a set of each position until you are able to do them all at the hardest one. Remember to breathe!

Skull Crushers

This can be done anywhere. Lay on your back on a bench or stepper. Start with a five to ten pound dumbbell. With both hands grasping one end of the dumbbell, hold it with arms straightened right above your face. Bend your elbows 90 degrees so that the weight goes just behind your head (thus the name “skull crushers”), then raise it up again. You can also do this exercise with a bar, just make sure that your hands are as close together as possible.

Tricep Stretch

Make sure to stretch your triceps in between sets to relieve soreness later. Raise one arm straight above your head, bend your elbow so that your hand is behind you by your neck, and with your other hand, gently push down on that elbow. Hold the stretch for a full ten seconds then repeat with the other arm.

These are just two exercises you can do to tone up the back of your arms and make popping up off the snow a breeze. Check back soon for more exercises to add to your routine!

Tags: Fitness, Health, Snowboarding