Don't wait until the snow starts falling to get in shape for the next snowboarding season! 

Now is the time to get your rear in gear for some serious sledding! Try PusanWebs' City-Summer Work Out to get your body boardin' ready! Though, you still have time to sharpen, wax and tighten those bindings take advantage of these dog days and perform your best on the trail this winter!

The Cash-Changer Crouch

Parts Worked: abs, glutes and your patience 

Warm Up: A 100 meter sprint chasing after the bus that passed by, unaware of you at the previous bus stop. 

The Exercise: After depositing 1000 won in the changer, move into the aisle as you prepare to take your change. Tightly grab the vertical handrail in your left hand. Squat, remembering to keep your back straight while you try to keep your balance as the bus lurches forward. Keep your feet shoulder width apart to avoid falling over with the sudden momentum. Remain in the squatting position as you grab the change from the machine with your right hand. Stand up using the handrail for balance, only after the bus has discontinued its acceleration to “warp speed”.

Work Out Schedule: Do these exercises twice daily on your commute to and from the office. In as few as six weeks you will have a toned tummy that will help you keep your balance on the slopes (or the next time your bus makes a sudden stop).

Expert Advice: Don’t be afraid to push and shove your way to the front of the “line” before entering the bus. Just because she’s old enough to be your Grandma doesn’t mean she won’t rush past you and take one of the last remaining seats. This is not to say that you should ever allow an older person to stand as you sit comfortably (even if some of the Korean youth do!)-
Of course, insist that he/she take your seat. However, pushing and shoving will give you a few extra seconds and may allow you to get a seat and leave a teenage boy or some pregnant lady to remain standing in the aisle instead of you.

Common Mistakes: Do not stand in the stairway as you wait for your change. The bus driver will not close the door behind you and it is possible to be ejected from the bus as it begins to move. The bus driver will take great delight if you fall out and you will not receive your change. You will then be sitting in the road and out 1600 Won (including the next bus) instead of 600.

The Payoff: You will enjoy an air conditioned/heated ride to and from work everyday for a modest price. You will acquire the muscle and coordination you will need to get up on your board. If you do get thrown from the bus, you will understand the humiliation you are likely to incur at the ski resort as you do a face-plant( thanks to those gigantic boots), while standing in line to pay an hours’ wages for a warm Coke and a cold hotdog. 

 The Shuttle Shred

Getting Ready: Grab the rail above your head as you begin your walk down the aisle. Brachiate past the seated passengers towards the back of the bus by putting one hand in front of the other, simian-style. Stand facing the window, feet shoulder-width apart, with your toes pointing slightly outward.

The Exercise: Once you're in position, remember to keep your knees loose and slightly bent. Use the handrail above you for support only. Keep your balance on the bumps and the 80 kph turns by contracting your abdominal muscles as well as your glutes and quadriceps. As you round a corner to your right lean back and dig your heel edge in. As you take a turn to the left, lean in as you dig your toes into that curve. One very important thing to remember is to stick your tush out! This will help keep your balance while working your glutes. Do not attempt this move if the bus is extremely crowded, as it will perpetuate the myth that all Westerners have big butts. Be prepared to be stared at, laughed at or groped if your rump is larger than medium in size. 

Parts Worked: Deltoids, biceps, glutes, quads and jaw muscles (as you clench your teeth anxiously with each turn)

Work Out Schedule: To get a complete work-out (upper body, lower body, mentally and physically) try this move following the Cash Changer Crouch.

Expert Advice: Use this easy method to help you decide which foot you place in front. Facing a busy street, stand on the edge of the sidewalk on the heels of your feet, your toes hanging in mid air. Wait several seconds until a hurried ajuma shoves you out into traffic. If your right foot naturally steps out to save you from becoming a pedestrian fatality, you will ride the bus (and
your snowboard) with your right foot at the rear. Your left foot will lead you down the slope (street). If your left foot goes out first, then your right foot will be strapped on the front of your board, your left foot at the back. It's called "goofy-footed" when you lead with your right. It's called just plain goofy if you balance on a busy Korean sidewalk, waiting to become a statistic.

Common Mistakes: You thoughtlessly take up too much space on the bus with your buttocks while negotiating a turn. If you are unsure of the size of your seat, then try this easy test: Does the waitress know you by name at TGI Fridays? Is the number of beers you drink in a week equivalent to your age(Western age)? Do you ask someone more than once a week, "Do these
pants/shorts/shoes make my butt look big?" If you answer yes to any of the above questions, then you will soon have a big butt if you don’t already.

The Payoff: Every time you ride a Pusan bus you will automatically here the “Hawaii 5-0” theme in your head as you “ride” down the city streets. You will feel comfortable knowing all the right moves to start off your season like one of the pros!

Getting off the lift without a hitch…

Often, the most intimidating factor in snow boarding is the lift! For some, learning how to take off down the trail without taking "out" your lift companion can be a sport in itself! 

The best remedy for a disappointing lift descent is a little practice and some confidence. As you see your stop approaching, prepare to disembark by making your way to the exit. Understand that like a ski lift, the bus will not come to a complete stop before you exit. Once the speed has decreased to roughly 10 kph and the driver has opened the door, quickly make your jump
to the barely moving sidewalk. When you reach the sidewalk, DO NOT STOP! You must hit the ground running and continue to move down the sidewalk. Stopping after the dismount will likely cause a bottleneck or worse, you may be flattened by the same ajuma that pushed you off of the sidewalk earlier in the day

Now that you’re in shape for it, head to the trail, and strap on that board, it’s time to ride! 

In next months Pusan Web "Get in Shape" series we'll show you how to altitude train for the 2002 Mt. Everest expedition by dancing at any one of several smoke-filled, oxygen-deprived night clubs throughout Korea!