DISCLAIMER: before embarking on your new healthy fitness lifestyle, consult your doctor or a professional. I’m not a personal trainer. The content of this post is based on my sport science degree and own experience. Please ask your fitness instructor at your gym to show you the proper way to perform the exercises before hitting the gym. Stay safe!

As mentioned in a previous post, I’m working on my general strength right now. This is great news because the workouts I’m gonna be sharing with you are perfect for everyone from skaters to coaches, to judges to everyone in between!

For this one you’ll need a gym. 3×10 means 3 sets of 10 reps with 30-1min rest depending on your goal. If your goal is strength/toning up, you should be failing at 8-10reps and you should rest for 1min. Ss means super set which means you rest after you’ve finished both exercises not between exercises.


  • Warm up: 15 min moderate pace cardio
  • 3 x 10 assisted pull ups
  • 3 x 8 single arm cable rows
    -ss with 3 x 8 lat pull down
  • 3 x 8 bent over rows
    -ss 3 x 8 with inverted rows
  • 3 x 8 close grip cable rows
    -ss with 3 x 1min High plank
  • 3 x 10 weighted Russian twists
    -ss with 3 x 10 weighted vertical leg crunches
  • 3 x 10 leg lowers
  • 3 x 30 sec plank
Strength training - back and ab workout
Strength training back and ab workout