We get a lot of questions about how to get in shape for riding. Do not feel as though you have to do all or any of these exercises to be ready for camp. SheRide is for your enjoyment and there are no prerequisites! You can go at your own pace, and participate in only as much as you feel up for.
Beginners and First Timers might want to focus on Triceps (for the many times you'll push yourself up to a standing position), Calves, and then Legs.
Already riding and advanced riders want to focus mostly on legs and core (Abs). I always try and envision myself snowboarding while working legs. Doing 3 sets of maybe 3 of the exercises would be a good start.
The goddess you will see in all of the video clips ( except the balance squats on disc ) is Lisa Nielsen, Certified Personal Trainer and Exercise Specialist, ACE & NETA. Lisa has 14 years experience in personal training, fitness, and nutrition, a B.S. in Kinesiology, and is completing a Masters Degree in Public Health Nutrition.
Lisa can be reached for appointment by cell at 970-903-4369 or email at fit2beme1971@yahoo.com
The incredible fitness facility you'll see in the background is
Don Roberts' Fitness Solutions LLC.
Adult Gym and Wellness Center
1129 Camino Del Rio
Durango, CO Tel:
(970) 749 8663
Web Site: www.FitnessSolutions247.com
Each Exercise Has a Corresponding Video Clip
(Click Here) to download all the video clips or right click and save as.
**Use Windows Media Player to play these files
Leg Press - Make sure feet are high so that knees stay behind toes, and are about shoulder width apart. Keep weight in heels, not toes. Lower to about 90 degrees, not deeper than that.
Play Video
Ball Squats - Same instructions as leg press and place fitball at lower back before starting.(Can hold dumbells at sides).
Play Video
Balance Squats on Discs - Same instructions, standing on balance discs (or bosu ball). Experienced riders, think about tilting your shoulders down to be at a matching angle to the slope. Think about "initiating" each turn by reaching down, dipping shoulder.
Play Video
Jump squats - Same instructions for feet placement, but add a jump.
Play Video
Calf Raises - Can do on edge of step or on calf raise machine. Put weight on toes and come up on toes as high as possible and lower for full range of motion.
Play Video
Walking Lunges - Take large step foward with one foot, keep knee behind toes, keep weight on front heel. Keep most of weight on front foot.
Play Video
Tricep Bench Dips - Keep hands close together under hips. Lower upper body. Do not go lower than a 90 degree angle at the elbow. Kepp body close to bench when lowering.
Play Video
Shoulder Dumbell Press - Sit with back support (if possible). Start with weights by shoulders. Press dumbells up and togeter.
Play Video
Push Up - Regular - Keep hands just outside of shoulder width. Lower chest toward floor. Do not lower past 90 degree bend at elbows. Keep hips slightly elevated. Modified - same. On knees.
Play Video
Standing Back Row (Band) - Keep shoulders back. Pull back band while squeezing shoulder blades together.
Play Video
Seated Row Machine - Same as above.
Play Video
Crunches - Start with shoulders slightly off floor, crunch up as high as possible, keep abs tight while lowering. Lower only until shoulders are slightly off floor.
Play Video
Bicycles - Start with shoulders off floor. Bring one elbow toward opposing knee (bringing that knee up toward chest). Other led is extended straight out. Then alternate.
Play Video
Prone Pillar Bridges - Begin facedown in plank position, shoulders above wrists and knees off floor. Lower onto elbows, one at a time. Then raise back up to hands. Keep abs tight!
Play Video
Ab Pull-Ins with Ball - Start in plank position, but with feet on fitball. Pull ball in, bending knees. Then straighten legs again. Keep abs tight!
Play Video
Advanced Riders, think about how this feels like a cross under turn, upper body still with legs moving in and out underneath you.
* Abs should be tight during all exercises.