Want to become the perfect athlete? Study the men traveling to Sochi, Russia for the XXII Winter Olympics: these competitors dedicated years after years perfecting not only their craft, but also their fitness to perform at the biggest stage on Earth.
But each sport has different demands: speed skaters, for example, blaze past opponents while hockey players pummel each other on ice. What if we could combine the physiques, athleticism, and skills from each sport and build the ultimate winter machine?
We pick the best features from the best athletes and fuse them into an unstoppable, Winter Olympic warrior. Learn what it takes to be the best at each sport, how to build the perfect body, and how you can reach superhuman levels.
We might just see you at the 2018 Winter Olympics.
While on both knees, grab an ab-wheel, and push forward. Descend as low as you can, then pull yourself back up. Make sure to keep your arms straight and your hips extended the entire time.
Exercise 6 of 44
Alligator Walks
Equipment
Sets
2
Reps
10
Rest
--
Place your feet on a sliding surface or ab-wheel. Start in a pushup position and crawl with your arms locked, while keeping your legs straight and dragging them behind you.
Lie in a plank with your feet in a TRX suspension trainer. Using your arms, push your body backward as far as you can go then return to the starting position and repeat. Keep your glutes squeezed and lower back flat.
Hold a push-up on a stability ball. Squeeze your glutes and tighten your core. Too easy? Start moving the ball in different, random directions. Still too easy? Lift one leg off the ground.
Flying Sprints 6 x 30 meters (progressively build up to a full speed sprint as you approach a start line, hold a full speed sprint for the prescribed distance)
Sometimes known as a “forward crawl,” start on all fours with your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate whi
Exercise 38 of 44
Side Kickthrough
Equipment
Sets
--
Reps
6 each side
Rest
--
Now, develop mobility and agility. Start on all fours with your knees an inch above the ground. Lift your right arm and left leg at the same time, swing your left leg underneath you and kick out to your right while keeping your right hand near your right
Exercise 39 of 44
Forward Traveling Crab
Equipment
Sets
--
Reps
10
Rest
--
Start in the “crab position:” hands and feet flat on the ground, chest facing up, knees bent, hips an inch from the ground, arms straight, hands directly underneath your shoulders, and fingers pointing behind you. Crawl forward by taking a tiny step with
Exercise 40 of 44
Crab Reach
Equipment
Sets
--
Reps
6 each side
Rest
--
From the crab position, push your hips as high as possible while reaching one arm over and behind your head. Repeat on the other side. This opens all the muscles in the front of your body while engaging your hips and back.
Exercise 41 of 44
Underswitches
Equipment
Sets
--
Reps
6 each side
Rest
--
From the crab position, lift your right arm and left leg at the same time, pull your left leg underneath you, while rotating your body over the leg and reaching over to your left with your right hand. Land on all fours. Switch sides.
Set your treadmill to the highest grade. Choose a speed that will get your heart rate to 65% of your maximum heart rate (220 – your age). For example, if you’re 20 years old, shoot for a heart rate of 130bpm. Perform for at least 30 minutes.
Exercise 43 of 44
Spin Bike
Equipment
Sets
4
Reps
--
Rest
--
Find a spin bike and adjust the dial to the highest setting. (Don’t say I didn’t warn you.) Pedal as hard and fast as you can for 3 minutes. Rest for a few minutes. 4 sets.
Grab two heavy dumbbells. Stand tall and keep your chest up and shoulders pulled back. Walk for 30 yards. Rest as little as you need and repeat. Perform for 15 minutes.
