In this next step in The Process, Brigette Williams goes over the benefits and how to use a cardio machine called the ski trainer.

You start by adjusting the resistance. Williams says beginners should start at 3-5 and athletes could try somewhere between 6-10.

Then grab the handles and pull them down by your legs while bending your knees.

If you don’t have a ski machine, Williams suggests trying the real thing: cross country skiing.