Wake Doctor: No Gym Required

Have trouble getting to the gym? Memberships and equipment too expensive? Not to worry. Some of the best and most efficient exercises to stay strong and lean can be done with just the use of your own body. Below are some of my favorite for a full-body workout.

wakeboard exercises
“These types of exercises have given me a better understanding of how my body will react to certain movements, both on and off the water.”
Tyler Soden

1. Squats.
Squats target the entire lower body. The quads, hamstrings, glutes, calves and peroneal muscles are worked to stabilize and balance as the torso lowers. Begin with toes pointed forward, shoulder width apart. Sit back with full body weight on the heels. Keep your core tight, and don’t let your knees go forward past your ankles.

2. Tuck Jump.
Tuck jumps also target the lower body but give an extra kick to the abdominals and increase cardiovascular endurance. This exercise also trains the muscles for explosiveness, which is helpful when taking off at the wake. To do this exercise, jump as high as you can and lift your knees to your chest.


3. Burpee.
The burpee is an all-purpose fat burner and muscle toner. Begin standing. Plant your hands on the ground, jump back into a push-up position, then jump your feet forward, between your hands. Jump up and return to standing. Repeat.

4. Tricep Dip.
This exercise targets the triceps but also works the ­muscles of the shoulders and forearms. Begin sitting on a sturdy chair. Place your hands on the edge of the seat, lift up on your hands and drop your buttocks down in front of the chair. Push up and lower back down.

5. Pull-up.
The classic pull-up is beneficial for entire upper-body strengthening. Changing the grip can alter which muscles are ­targeted the most. Change between an ­under grip for more bicep work, an over grip for the posterior shoulder muscles, and a wide grip for the lats.


6. Bicycle.
The bicycle strengthens the abdominals circumferentially, meaning all around. Lying on your back, support the head and neck with your hands. Crunch up and bring the left knee to the right elbow while the other leg is extended. Switch.