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Posts Tagged ‘Video’

Wakeboard Workout Wednesday #12 – Dumbbell Push Press

This week’s Wakeboard Workout Wednesday is the Dumbbell Push Press.  The DB Push Press is a great power exercise that allows you to use a heavier load than a traditional shoulder press.  You are able to use a heavier load because your legs and hips are involved in the movement.

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

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Wakeboard Workout Wedenesday #11 – Stability Ball Leg Curl

The 12th edition of Wakeboard Workout Wednesday is the Stability Ball Leg Curl.  The stability ball leg curl is a much tougher version of a seated leg curl, plus it adds more of a functional component because of the instability of the stability ball.

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

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Wakeboard Workout Wednesday #10 – Medicine Ball Push-Ups

This week’s Wakeboard Workout Wednesday is the medicine ball push-up.  This is an advanced exercise so make sure that you only perform it if you can already perform multiple sets of 15 or more push-ups.

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

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Wakeboard Workout Wednesday #9 – Russian Twist

The 10th edition of the Wakeboard Workout Wednesday is the Russian Twist.  The Russian Twist is a great exercise for wakeboarding because it involves a rotational component as well as balance.

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

To begin the Russian Twist, start seated on the floor with your knees bent and your heels touching the floor.  Lean back slightly in order to engage your abdominals.  Holding a dumbbell, medicine ball, or weight plate, rotate as far as you can to one side touching the dumbbell, medicine ball, or weight plate to the ground.

Be sure to turn your entire torso (shoulders) and do NOT just reach with your arms.  When the dumbbell, medicine ball, or weight plate touches the ground, change directions and move the object to the other side without pausing.  That is 1 repetition.

Perform 3-4 sets of 10-15 reps (20-30 reps total.)

Try and move the object/load as quickly as possible.  Keep in mind that the heavier the load you are using, the slower the object will move.

Also remember that the farther out that you hold the object/load the tougher the exercise will be.   As a set increases in difficulty, bend your arms slightly to bring the weight closer to your body.

The balance, as well as the rotational component of Russian Twists will help you significantly when you are wakeboarding.  If you can use a significant load/weight while performing Russian Twists, it will only increase your body control as well as help you to rotate that much more efficiently while wakeboarding.

Please leave a comment and let me know what you think about Russian Twists and how they will help you with your wakeboarding.

Roger Ernst II, CSCS

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Wakeboard Workout Wednesday #8 – Bent-Over Two-Point Dumbbell Row

The 8th Wakeboard Workout Wednesday is the Bent-Over Two-Point Dumbbell Row.  Normally you would perform this exercise with a bench to support yourself, but here you will rely on your body for the support.

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

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Wakeboard Workout Wednesday #7 – Core Row

This week’s Wakeboard Workout Wednesday is the core row.  The core row is great to use in order to learn to stabilize your entire core while at the same time unilaterally moving a part of your body.

Watch the video below…

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

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Wakeboard Workout Wednesday #6 – Dumbbell L-Raise

This week’s Wakeboard Workout Wednesday is the Dumbbell L-Raise.  The L-Raise is a combination of a lateral raise and front raise.

Check out the video below…

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

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Wakeboard Workout Wednesday #5 – Stability Ball Reverse Crunch

The 5th wakeboard workout is the stability ball reverse crunch.  This is a great exercise for your core.  Your core must not only work to stabilize the stability ball, but also to pull the ball up towards your chest. 

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

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Wakeboard Workout Wednesday #4 – Dumbbell Bulgarian Split Squat

The Wakeboard Workout for this week is the Dumbbell Bulgarian Split Squat.  The Bulgarian Split Squat is a great unilateral exercise for wakeboarding.  The Bulgarian Split Squat can be a difficult exercise to learn, but once you become proficient with it, you can use a significant amount of weight.

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

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Wakeboard Workout Wednesday #2 – Swimmers

This week’s Wakeboard Workout is Swimmers.  All that you need for this exercise is a JC Band (Resistance Band) and a high attachment point (top of a door, pull-up bar, top of a squat rack, etc.)

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

Keeping your elbows straight throughout the entire movement, starting with your hands at approximately eye level, explosively drive your hands past your hips, pulling down with your shoulder blades.  Return your hands back up to eye level and repeat the movement.

Depending on the strength of the resistance band, perform 3-4 sets of 12-15 reps.

Roger Ernst II, CSCS

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