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Intermediate Snowboard Workout

The Intermediate workout introduces co-ordination, agility, rotation of the body and plyometrics to build muscular endurance and prevent injury. Rotation of the torso is mandatory when on a snowboard, this workout incorporates exercises to help create a solid core to assist with flexibility and strength in movement.

Duration of exercise: 40 - 60 minutes
Duration of each exercise: 60 seconds, with 20 second breaks between exercises
Equipment needed: Bench/Plyo box, Medicine ball, Swiss ball, Balance board
Complete workout: 3 - 4 times a week

Warm Up

Start with a 5 minute complete body warm-up (skip, jog, cycle, jumping jacks etc).

1. Weighted Box Jumps

Muscle Focus: Quadriceps, Hamstrings, Calves

  1. Stand in front of a Plyo box/bench, along with a medicine ball to suit your strength
  2. Holding the ball with both hands at the height of your chest, jump up onto the box with two feet
  3. When you land, try and land softly with both feet firmly on the box
  4. Return to the ground, one foot at a time and repeat for 60 seconds


2. Double Mountain Climber

Muscle Focus: Upper body-Deltoids/Triceps, Abdominals, Gluteus Maximus, Hamstrings, Quadriceps, Erector Spinae, Calves

  1. Place both hands and feet on the ground in a push up position, hands slightly wider than shoulders
  2. Keep your abdominal and lower back muscles braced
  3. Jump both feet up towards your hands, knees coming just outside of your elbows
  4. Return to push up position and repeat for 60 seconds


3. Lateral Jump and Tap

Muscle Focus: Quadriceps, Hamstrings, Calves, Balance

  1. Stand with your feet wider than your shoulders, toes slighted out to the side
  2. Squat down to 90 degrees, and place your right fingertips on the floor, in the centre, between each foot
  3. Left hand is now sitting on your left thigh
  4. Make sure your chest is up and abdominal muscles braced
  5. Jump up and to your left into the same squat position as you started
  6. Your right foot will now be where your left foot was, your left hand with fingertips on the floor in the centre between your feet with right hand now on your right thigh
  7. Jump back to the right and repeat for 60 seconds


4. Wood-chops with Medicine Ball

Muscle Focus: Abdominals, Obliques, Back, Shoulders

  1. Stand with your feet shoulder width apart
  2. Hold a medicine ball with both hands stretched above your left shoulder. Keep your right arm in front of your body throughout the exercise
  3. Keeping your chest facing forward, bring the medicine ball down to the right side of your right knee
  4. The same time you are bringing the ball down, bend your legs into a squat position maintaining sight of your toes
  5. Return to start position and repeat 
  6. After 60 seconds switch sides


5. Jack Knife

Muscle Focus: Abdominals, Lower Back, Legs, Shoulders

  1. Place your feet facing down on top of a Swiss ball, along with your hands flat on the floor
  2. Keeping your back flat, pull your knees toward your chest
  3. Push the ball away from you back to the starting position and repeat for 60 seconds


6. Medicine Ball Lunge with Balance Board

Muscle Focus: Gluteus Maximus, Quadriceps, Hamstring, calves

  1. Place your right foot on top of the balance board
  2. Step your left leg behind you and only keep the ball of your foot along with your toes on the ground for balance
  3. Keep body weight through your right leg and hold the medicine ball with both hands
  4. Drop your left knee towards the ground, keep your chest up and your right leg should be sitting at a 90 degree angle on top of the balance board
  5. Push up to a standing position through the right leg and repeat for 60 seconds


7. Rotating Box Jump

Muscle Focus: Quadriceps, Hamstrings, Gluteus Maximus, Calves, Abdominals, Back

  1. Start with two feet on the ground facing a plyo box/bench
  2. Jump up onto the box and at the same time turn facing the right
  3. Softly land on your left leg
  4. Jump back to the ground with both feet
  5. Jump up onto the box again, this time turning left mid-air
  6. Softly land on your right leg
  7. Jump back to the ground on both feet and repeat for 60 seconds


8. Medicine Ball Russian Twist

Muscle Focus: Abdominals, Obliques, Lower Back

  1. Sit on the floor, legs out in front, knees bent and feet on the ground
  2. Holding the medicine ball below your chest, lean back 45 degrees keeping your back straight and abdominal muscles braced
  3. Keeping your chest open and to the front, gently move your arms from side to side with the ball, creating a twisting motion throughout your torso
  4. Continue for 60 seconds

***Repeat Exercises 1 - 8 for a total of 2 - 3 repititions (rounds)***


Don't forget to stretch once you are done the workout! Our snowboard specific stretches are a great way to loosen up once you've finished the workout above. Enjoy!


Take Your Training To The Mountain

Are you ready to take your training from the gym to the mountain? Be sure to check out our Snowboard Camps in Whistler, BC to learn how we can help you improve in the areas you want!