Ski Workout - Get Ready for Skiing
These exercises are designed to help strengthen the muscles
used in skiing - legs, abs, back and arms. It also challenges
your balance, core strength and stability--all things that are
challenged in skiing. Do this workout 2-3 nonconsecutive days
a week or add some of the exercises to your usual workouts.
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.
Various weighted dumbbells, an exercise ball, BOSU or step, a
medicine ball and resistance band.
- Warm up with light cardio
- Keep the rest very short between exercises
- End with a light cool down and stretch
- Beginners: Perform one set of each
exercise for 15-30 seconds
- Intermediate/Advanced: Do each
exercise for 1 (or more) minutes and repeat 1-3 times
Squat with Front Sweep
Stand with feet hip-width apart and hold a med ball or
dumbbell. Squat as low as you can (knees behind toes and abs
contracted) and touch the ball to the floor. Press through the
heels to press back up while sweeping the weight up and overhead.
Keep the movement controlled and try not to use momentum.
In pushup position (on knees or toes), perform one pushup. As you
come up, shift weight to left arm, twist to the side while bringing the
right arm up towards the ceiling in a side plank. Lower the arm
back to the floor for another pushup and then twist to the other side.
Lunge On The Ball
Prop right shin on a ball (or step) behind you and bent front knee,
slowly lowering into a lunge. Squeeze through the heels to raise
back up, making sure knee is behind toe and torso is straight, abs in.
Adjust the ball as needed to keep your knee behind your toe. Add
dumbbells for more intensity.
Deadlifts with Row
Stand with feet hip-width apart holding weights in front of thighs.
Keeping abs in and back straight, tip from the hips and lower the weight
down (skimming the legs) as low as your flexibility allows.
Squeeze to come up and then lower back down until torso is parallel to
the floor, turn the hands so that they're parallel and pull the weights
up in a row. Repeat, alternating deadlifts and rows for all reps.
Side to Side Lunge
Stand with feet wide, toes out slightly, holding weight at chest level.
Lunge to the right, bending the right knee (keeping that knee behind the
toe) and touching the weight to the floor while keeping the abs engaged,
torso straight. Press back to start and lunge to the left, touching
the ball to the floor. Take your time and try not to use momentum.
BOSU Squat Jumps
Stand in front of BOSU Balance Trainer or, if you don't have one, a step or
low bench. Bend the knees and,
keeping the body very low, jump onto the BOSU with both feet, landing in
a squat with soft knees. Step down and repeat, moving as quickly
as you can.
One-legged Balance with Tricep
Stand on right leg taking the left leg
straight out behind you, both leg and torso parallel the floor.
Bring the right elbow up next to your torso while holding a weight and,
maintaining your balance, extend the elbow until the arm is straight by
contracting the triceps. Maintain this position for all kickbacks
and then switch sides
Stand with feet
together. Bend the knees and jump to the right as far as you
can--think of jumping laterally rather than
vertically. Land with soft knees and immediately jump
laterally to the left. Repeat.
Prop ball against a wall with bands on either side. Prop the feet
against the ball with bent knees and sit up tall, handles in both hands.
Keeping torso straight and abs engaged, squeeze shoulder blades together
as you bend the elbows, pulling them just behind the torso.
Release and repeat, keeping legs active so that the ball doesn't move.
Lie facedown with ball under your hips and lower torso. On
toes or knees and with hands behind the head, lift chest off the ball, bringing your
shoulders up until your body is in a straight line. Lower
Place your arms on the ball, parallel to one another. Pulling your
belly button towards your spine and tightening your torso, slowly roll
forward until your chest touches the ball. Keeping form, slowly pull
your body back using your arms and abdominals. Don't collapse as you