Improve your fitness for Skiing or Snowboarding with this 30 minute 'At Home or In the Office' workout
If you want to maximise your enjoyment of your winter sports, try our exercise and fitness plan. It will definitely help you. Designed for a complete beginner to use at home or in the office, this programme will improve your core stability, key muscle strength, stamina and endurance in preparation for the slopes.
BanskoRoyalTowers.com Get Fit to Ski Programme
This program will take no more than 30 minutes and should be completed 3 times a week. Make sure you warm up with a light 5 min walk or jog before commencing. Once you have finished, make sure you spend equal time stretching.
If you have the time, extend the 5 minute jog to a 20 minute run to improve your cardiovascular fitness…..you’ll be so grateful you did when you’re tackling the slopes!
#1 Side Lunges
Keep the feet pointed straight out from the body. Hold the head erect with eyes forward. Step out to the left side while keeping the right foot stationary. Lunge sideways with the left leg. Keep the left knee aligned over the toes of the left foot without over- extending it. Repeat the lunge to the same side and complete 2 sets of 15 alternating sets with your right leg.
#2 Static Alpine Squats
Stand comfortably with feet approximately shoulder width apart, with your back against a smooth vertical wall. Slowly slide your back down the wall to assume a position with both your knees and hips at a 90° angle. The timing starts when your knees are at a 90° angle. Hold for 30-45 seconds and repeat 3 times.
#3 Single Leg Split Squat
Stand facing away from the chair. Extend leg back and place top of foot on the chair. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg and complete 2 sets of 15 repetitions.
#4 Single Leg Lateral Hops
Start by standing on one leg with your hands on your waist or just in front of you. Proceed to hop to the side while maintaining your balance and hop back to the starting position. Make sure you explode into the air and land softly on the ground keeping your landing knee bent. Complete 2 sets of 10 repetitions each side.
#5 The Plank
Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Hold this position for 10 seconds to start and repeat 3 times. Over time work up to 30, 45 or 60 seconds.
Brought to you by Ross Hadley, Personal Trainer and Health Club Manager.
Ross has been a leader within the UK Fitness Industry since 1999. His Fitness Prescriptions have helped people from a variety of different backgrounds from Professional athletes to Newcomers to exercise and Skiers to severely obese adults.
Over the years, Ross has used a variety of different training methods to get people in shape for the slopes. The programme designed here is aimed at beginners but can be adapted to suit all levels and abilities. The main focus is to build strength and stamina in the lower body, with the minimum of effort and in the shortest time possible.