Winning this year’s Moto3 World Champion took a few things. First, a 21-year-old guy from a small town in SA. Second, some serious racing chops. And finally, saying screw the battle, this is about the war.

While Brad Binder finished second in yesterday’s Moto3 race in Argon, it was enough to clinch the world championship with four more races to spare. The SA racer qualified in seventh for the race in Spain, but quickly moved to the front where he sparred with Honda pair Navarro and Enea Bastianini.

While the latter rider led for the majority of the race, it all came to a head at the final corner where the tailing duo revved into first and second place. While Binder was clipped at the finish line, the second place finish was enough to secure the championship.

What’s more impressive: he has become the first person from SA to claim a world title since Jon Ekerold in the 350cc category back in the 80s.

For the youngster it’s a giant step closer to realising his ultimate goal.

“The end goal has always been MotoGP. I’ve dreamed of racing against people like Rossi since I was a kid,” he said. “I wouldn’t say I feel pressure from the outside, I think I put more on myself. But, when I go out there, I’m taking it one lap at a time and if I stay focused and do my job, I know I can come through with wins either way.”

Read more about Binder’s small-town beginnings

Want to get yourself race ready? Here is Binder’s ultimate workout to keep his core strong and his body light:

1. Cycle

During the off-season, Brad swaps out his motorbike for a pair of pedals. He starts his mornings with a two-and-a-half hour cycle, pushing himself to cover as much distance as possible. The thinking? Time in the saddle boosts both your core and the muscles in your legs without slamming your joints. For the rider, that’s important because it allows him to stick to his motorbike like glue, clinging on as he takes the corners without losing speed. Bonus: you can burn up to 650 calories per hour based on your pace. Your best bet? Pick a route with a few steep climbs to get the most out of every ride.

2. Circuit

Moto3 riders need to stay light but strong, so here’s an important weight loss lesson: circuit training is your friend says Brad. The rider shaves off the pounds and retains his muscle by doing four rounds of 30 seconds of each of these exercises: side planks (left and right), push ups, spider lunges, squat hop to plank and lateral jump lunges. “I have to stay light, so I don’t do heavy weights, instead I rely on my body weight and focus on boosting my core,” he says.