Four-time Olympian Lindsey Jacobellis is the most dominant SBX rider of all time. She is an Olympic silver medalist, 6-time world champion and 10-time X Games gold medalist.
According to her “On the road workouts can be challenging when gyms are hard to find but not impossible.” (These exercises can be done when there are limited weights to work with in a hotel gym.)
Lindsey’s Top 5 Strength Exercises
Walking Lunges with Dumbbells:
The forward movement will make the glutes, hamstrings, and quads of your leading leg contract maximally. Focus on your form. Stand up straight with your feet shoulder-width apart. Hands holding dumbells at your sides. Slightly lean forward, taking a step with your right leg. Put all your weight into your right heel. Bend your right knee at a 90-degree angle, lowering down into a lunge position, staying on your left leg’s toes. Without moving your right leg, repeat the same movement with your left leg and pause in that parallel lunge position. Alternate legs as you walk forward.
You can do 10 to 15 reps on each leg, repeating with 2 to 3 sets. The lunge movement increases your core stability.
Single Leg RDL (Russian dead lifts):
For athletes, it develops the single-leg strength needed to be explosive off both legs when sprinting, jumping and changing directions. It also focuses on the glutes and hamstrings. Stand balancing on your right leg and hold a dumbbell with your left hand in front of your thigh.
Sit your hips back as if you were being pulled by a rope attached to your waist., and allow your right knee to bend slightly. Your left leg should be straight (it’s OK if there’s a slight bend in the knee) and in line with your body throughout the rep. Keeping your back flat, continue to bend at the waist until the dumbbell is at about mid-shin height (this ultimately depends on your hamstring flexibility).
For athletes, it develops the single-leg strength needed to be explosive off both legs when sprinting, jumping and changing directions. It also focuses on the glutes and hamstrings, Drive through your heel and push your hips forward to stand up to the starting position.
Hanging Leg Raises:
Hanging leg raises primarily work the abdominals and hip flexors. To perform, hang from a pull-up bar with an overhand grip and your hands roughly shoulder-width apart. Flex your hips and bend your knees, holding them above your hips in front of your torso.In a controlled fashion, roll your torso upwards, bringing your knees toward your chin. Slowly reverse this motion without allowing your knees to become un-tucked from your body. Don’t use momentum or jerk your body at any point.
Traditional or Wide Leg Back Squat:
Wide squats allow for more comprehensive movement that better works the hips than traditional squats. The hips are multidirectional joints, producing force in three planes of motion. The wide-stance squat provides the best option to train the hips in all three planes. Contract the abs and keep them tight as you bend the knees and slowly squat. Send the hips back while keeping the head up and the torso straight. You can extend the arms if that helps with balance. Pause here and then contract the glutes to lift up and extend the legs.
Fully extend the legs until you’re back to standing position, but don’t lock the knees. Repeat this for 1-3 sets of 10-16 repetitions.
Bent Over Single Arm Rows:
This movement targets the upper and lower back, shoulders, biceps, and hips while improving core stability. Five different joint actions take place in this compound exercise. Grab the desired dumbbell and place it next to a standard weight bench. Place your knee and outstretched hand on the bench, and bend forward until your back is parallel to the floor. Straighten your back and ensure that you maintain a natural flat posture throughout the entire exercise single-arm-dumbbell-row-form. Reach down to grab the dumbbell, and immediately resume a flat neutral spine posture
Ensure that your neck is also neutral (this means looking down, not up or forward) Keep your core muscles activated at all times. Test your strength.
For the website she adds “It is a great domain to showcase health and beauty for women no matter what age or body type. It inspires you to be healthy and learn a few tricks of the trade.”
Fitness has no boundaries what ever your age or fitness level might be.