Winter Sport Workout! My Ski Conditioning Workout

November 19, 2010 · 0 comments

Ski season is just around the corner.  Whether you enjoy the winter sport or are looking for ways to change up your standard strength training routine here is my Ski Conditioning Clinic Class routine from this past Tuesday.  It will boost your muscle endurance while maximizing your calorie burn.  I will have a follow up video for ya’ll in a week or so.  PS. The class was very tired and sweaty :)  

Warm Up
Jumping Jacks – 30 seconds
Body Weight Squat – 15 reps
Jump Rope – 30 seconds
Body Weight Lunges – 15 reps each leg
Speed Skaters – 30 seconds
Side to Side Lunges – 15 reps
Repeat 2x

Circuit #1  
20 reps Bridges – Lift Leg for Progression
1-minute Plank
12-15 reps Push Ups – May use knees for “girl push up”
15 reps Ski Jumps – Place cone in center.  With feet together hop over cone, gently landing on opposite side, hop back over to complete 1 rep.  
Repeat

Circuit #2 Grab Weights 7.5-15 lb dumbells
15 reps Backward Lunge to Balance (Complete all reps on same leg, switch and repeat.)
15 reps Overhead Shoulder Press
15 reps Bicep Curl (stand on one leg)
15 reps Side Lunges
Repeat

Circuit #3 
12 reps Squat Thrust (Stand up tall, place hands on the ground outside of feet, jump feet back into high plank position, jump feet back up close to hands, stand back up)
15 reps Single Leg Balance Dumbbell Rows (Use weights)
15 reps Single Leg Balance with Tricep Extension (Use 5-7.5 lb dumbbells)
20 reps Bicycle crunches
20 reps Calf Raises
Repeat

Circuit #4
12 reps  Jump Squat
10 reps Back Extensions/Supermans (hold 3 seconds)
15 reps Woodchops
Repeat

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