In this episode of the Extreme Sports Fitness Show I will show you 2 different circuit workouts you can do outdoors at your local playground.
When it’s nice outside, I will often choose to workout down at the park to get some fresh air, and a change of environment. There are heaps of different exercises you can do. You can use the swings, monkeybars, platforms, etc. You just need to get creative with your exercises.
I like to pick around 5 exercises and then do them in a circuit.
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In the first video I show you a circuit you can do using the swings, monkeybars and a step…
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In the second video, I show you an alternative exercise circuit you can do. If you have time, you could even try and do both circuits in one workout.
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For more workouts for extreme sports enthusiasts, make sure you check out all my different Extreme Sports Fitness Programs you can download instantly.
It’s that time of the month… time for another exciting episode of the Extreme Sports Fitness Show!
In this episode I will take you through Workout A for this month’s workout (October).
The workout is broken up into 2 mini circuits. Each mini circuit has 4 exercises. You will complete each of the mini circuits 2-3 times.
Exciting Announcement!
For those of you who are not members, but would like to try out a program without becoming a member, I have a new program package available. This means you do not have to sign up for an ongoing membership to access the programs.
You can now download the first 3 workouts without needing to join up as a member
In the first ever episode I will show my Extreme Sports Home Gym and demonstrate a couple of cool, new exercises. This Episode is broken into 2 parts.
Episode 1 - Part 1
I give you a tour of my own Extreme Sports Home Gym set up in my garage so you can see all the equipment I use…
Episode 1 - Part 2
I demonstrate a couple of exercises that will help develop your landing ability for jumps and tricks. These exercises will help to make landing safer and easier and decrease your injury risk.
To download the Extreme Sports Fitness Club Workouts visit….
The Extreme Sports Fitness Club provides monthly workouts for those surfers, snowboarders, windsurfers, skiiers, kitesurfers and wakeboarders who are ready to take their performance to the next level.
These programs use the latest cutting edge functional training exercises to help you enjoy your extreme sports more than ever!
Here is your goal… to have a rock solid core and mobile hips.
Why? Because more than likely you have a weak core and tight hips, which leads to inefficiency in your movement patterns, especially during your favourite extreme sports.
This can cause anything from decreased performance levels through to lower back pain and other muscle injuries.
The following stretches will help improve your hip mobility and in turn will help improve your movement mechanics. This will benefit your performance on the water or snow and help you reduce your injury risk (and even help with old injuries).
Perform these stretches after your workout or at the end of your extreme sports session.
Hold the stretches for 20-30 seconds each side.
Hip Flexor stretch - you should feel a stretch down the front side of your hip.
Glute Stretch - You should feel this one stretch through your butt muscles.
Your options from here…
Option 1
If you have not already done so, make sure you download the FREE workout from the Extreme Sports Fitness Club. This will give you a complete stretch sequence as well as a full workout routine.
If you have already tried out the free workout, the next step is to join the Extreme Sports Fitness Club and download the full version of July’s program, which will give you a balanced exercise routine (alternating between A & B Workouts), to help maximise your performance and decrease your risk of injury.
Stay tuned for more practical exercise info in the coming weeks. In the meantime, make sure you are doing 2 or 3 good workouts per week to keep you in shape.
Here are 3 excellent exercises you should be adding to your workout to help boost your extreme sports performance…
The first exercise is an excellent upper and lower body dynamic warm-up exercise to add to your warm-up routine, before hitting the main strength part of your workout. It will help get your shoulder, chest and leg muscles firing. Perform a set of 10 reps.
Stability Ball Rollercoaster
Squat down on the ground with your chest leaning on the stability ball.
Push off with your feet and roll over the top off the ball braking yourself with your hands before pushing back to the start position.
Repeat for the required number of repetitions.
The second exercise is a more advanced core exercise and is a progression from the standard side bridge (side plank). This exercise is one of the best for training the stabilization of your mid-section, which is extremely important in any extreme sport.
Do 2 sets and hold for at least 30 seconds on each side (longer if you can). Once you master this, you can bring your feet closer together for more of a challenge.
Stability Ball Side Bridge
Rest your elbow and forearm on the stability ball and adopt a stance with your bottom foot back and your top foot forward.
Brace your core and hold your body as straight as possible for the required time.
The final exercise is a contra-lateral strength exercise, which will help build functional strength in the upper body.
This exercise will test your movement patterns as well as helping your get stronger. Perform 2-3 sets of 8 repetitions per side.
Alternate Dumbbell Shoulder Press Curl
Stand with your feet shoulder width apart and dumbbells curled to your chest with palms facing towards you.
Simultaneously press one dumbbell overhead (twist your palm to face forwards as you press) whilst lowering the other dumbbell down until your arm is straight.
Return to the start position and repeat the opposite way.
Make sure you keep your core braced throughout the exercise.
For more of these exercises, you can download a functional strength training workout from the Extreme Sports Fitness Club for FREE.
Finally the Extreme Sports Fitness Club is live!!!
I wasn’t going to open the Extreme Sports Fitness Club until the start of next month, but July’s Extreme Sports Functional Training Program is uploaded and ready to go!
To celebrate the launch of the Extreme Sports Fitness Club, I am letting a select group of extreme sports enthusiasts get started today!
There are only 250 spots available so make sure you don’t miss out.
To give yourself an unfair advantage over your competition, check out the world’s first fitness club exclusively for extreme sports enthusiasts…
So I’ve spent the last few days down on my parents farm putting the finishing touches on my top secret new project. I’m really excited how it’s turned out, and you’re gonna love what it does for your extreme sports performance. More about that in a minute, but first I wanna tell ya about my adventures on the farm!
Me and my cousin, Travis the trainer (also a fitness trainer like me), were mountain biking around the farm and wanted to test out our new forehead camera (it’s like a helmet cam, only the camera is duck taped to your forehead because… well I don’t know why, but it seemed like a good idea at the time)
Anyway, we were about to test it when we found a baby lamb that had been left behind by his mum. The little guy was a bit confused and wasn’t sure if he was a horse, a human, or even a cow…
… No wait, he definitely thought he was a horse
Anyway we ended up taking the lamb back to the house to be fed from a bottle for the next few weeks (lucky for him he gets to sleep by the fire).
After that we finally got to test the forehead cam and to tell you the truth it worked pretty well. You can see the remnants after I pulled it off my face. Next time I’m gonna try it when I go surfing!
As I was saying, my top secret new project is almost set to go… only a few more days. There are going to be brand new exercise programs with brand new exercises and techniques that will knock your socks off.
No more worrying about new workouts, I’m gonna have you ready for action 365 days a year with cutting edge extreme sports training programs.
Have you ever done 3 winter seasons in a row with no summer? That’s what I’m doing right now (currently on winter number 3). Why would I do such a stupid thing you ask? Well I sacrificed my Aussie summer for the Canadian snow season… and it was awesome!!
I did 4 months in Canada with nothing but a snowboard, a bushy red beard and a 1987 Dodge minivan (yes, the dodge cost less than my snowboard… but it ran like a dream).
My Dodge running like a dream.
Somewhere between the epic powder days in Whistler and riding the steep chutes in Fernie, I managed to fit in some time to do a mentorship program at Twist Conditioning, an athlete strength and conditioning centre in Vancouver. Peter Twist (the owner of Twist Conditioning) is a world renowned fitness expert who was the strength & conditioning coach for the Vancover Canucks for 11 years, and has worked with numerous professional athletes.
During my time at Twist, I learned about some of the most cutting edge functional training techniques in the world - and how these techniques can be used for extreme sports training.
Since then I have been working on a top secret project that is going to change the future of extreme sports training.
Whether you are surfing, skiing, snowboarding, windsurfing, wakeboarding, kitesurfing or doing any other extreme sports, this new project is going to be an amazing benefit to you.
Luckily for you, it is almost complete, and it the next week you are going to get more details about how it can help you boost your extreme sports potential.
So stay tuned over the next week and get ready for some really cool stuff.
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December 1, 2009 10:35 pm | 
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