MALIBU, Calif. (KABC) --Poolside at Laird Hamilton and Gabrielle Reece's home, her High X program is in play.
It's a workout that offers strength training, cardio and balance. But it's only one part of a formula they have put together.
"There's a technique where you run with a boulder on the bottom of the ocean," Hamilton said.
Most of us can't do that, so he said grab a face mask and heavy weights and get into the pool for ballistic training.
"Exhale under inhale up, exhale under, inhale up," Hamilton said on the proper breathing technique.
"What's great about the pool is a way to do ballistic training so you don't hurt your joints - there's no gravity," Reece said.
Reece added you must have a partner to watch you to ensure you get the air you need to do the exercise. Alternating High X workouts with ballistic water training, builds muscle and torches calories.
Beyond the workout, the two most important things Hamilton and Reece put into their program is heat and ice.
First a three-minute ice-water plunge. Then a 20 minute 220 degree hot sauna.
"You're thermo-regulating, which is probably the most work that your body is going to do...So what you're doing is you're making your body very efficient. More circulation, you're burning calories, detoxing, getting rid of inflammation," Reece said.
Hamilton finished with a breathing technique filling the belly and brain with air using repeated, forced contractions.
"Your oxgyenating your system, you're driving oxygen into your blood stream, dissipating C0-2 and then you're driving that blood into your brain," he said.
Another thing is good nutrition. A suggested post-workout meal is acai bowls with plenty of extras.