Medicine ball workout

How to train your arms, back, core and nervous system for mountain biking

Step 1

Get in a push-up position with your right hand on the floor and your left hand on top of the medicine ball. Dip into a push-up.

Step 2

Explode as you come up from the push-up, lifting both hands into the air. While in the air, pass the medicine ball to your right hand.

Step 3

Land with your right hand on the medicine ball and your left on the floor. Dip into the push-up and explode up again, this time passing the medicine ball back to your left hand. Repeat for three sets of 15.

Take your medicine

Micayla Gatto may ride like she’s Wonder Woman—flying through the air and destroying evil downhill courses with her super bike—but the 19-year-old World Cup racer’s powers don’t just come naturally. She’s had to work to build the strength to lift the front end of her 40-pound downhill rig. “Some guys on the World Cup say they just ride their bikes, but for women we have to cross-train too, especially for our upper bodies,” she says. The West Vancouver native’s favourite off-season exercise will humble even the strongest arms, back, core and nervous system. For this workout, you'll need a small and light medicine ball, as well as the ability to do 20 push-ups comfortably.