Workout of Champions: Megan Brown

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Megan Brown
5' 6"; 127 lbs.

Claim to fame: 2000 Skiercross World Champion; 2000 Red Bull Ultracross Champion; 2000 X Games Qualifier Champion.

Fit thought: "A strong upper body is key for skiercross starts. If you're slow out of the gate, forget about it."

Favorite move: Shoulder Routine

Targets: Deltoids, triceps, trapezius, lower back.

How to: Lie on a flat bench, stomach down. Keep chin up and eyes forward, so you've got a slight arch in your back. Start with arms dangling down, then bring your arms out to the side, making yourself into a T (see photo). "Pretend you're pinching a penny between your shoulder blades," says Megan. This ensures you hit the lower back. Next, bring your arms in front of your head, "like you're diving into a pool," and finally, "push through," arcing your arms toward the ground and back to your hips. Pause at each position and make the moves smooth and controlled, using muscles, not momentum.

Reps & sets: Start with no or very low weight (1.5 lbs.) and build up, but never heavy. Do 15-20 reps, 3 sets.

Megan's tip: "I strongly believe in trainers. They get you into a routine and get you fired up."