Workout of Champions: Pam Fletcher



pam fletcherPam Fletcher
5′ 4″; 125 lbs.

Claim to fame: 1988 Olympian; nine-year U.S. Ski Teamer; holder of six U.S. National titles.

Fit thought: “When you’re skiing hard, the legs are flexed and angles are created. What keeps the whole thing together is your butt. It’s the connection point.”

Favorite move: One-Legged Balance Squat

Targets: Glutes, quadriceps, hamstrings; also works balance.

How to: Stand in front of a bench, facing away from it. Place your back foot on the bench, toes down, and hop forward. Holding dumbbells at your sides, sink down and come up. Repeat. Make sure the front knee doesn’t go forward of your ankle. “This is an awesome move for the butt (and balance, too),” says Pam. “Believe me, you will be fried.”

Reps & sets: First practice with no weight. Shoot for 3 sets of 12 on each leg. Then add weight, building to 10-30 lbs. in each hand.

Pam’s tip: Before lifting, do only a light warm-up, say five minutes of biking, plus a light stretch. Huff for 45 minutes on the treadmill, and you’ll be too tired to lift your water bottle.