Week 3

Welcome to week 3 of your pre-course fitness plan. Kick this week off with a fitness test and see how far you’ve come in just 14 days.

Perform the warm up, then the day’s exercises followed by the cool down. Refer to the videos at the bottom of the page for correct exercise technique before you start training.

Make sure you keep hydrated by having water to hand and use a timer or a stop watch for timed exercises.

Warm Up

Warm Up

Prepare your body and mind for physical activity. Loosen and stretch your muscles and increase you heart rate. You’ll raise blood and oxygen flow prior to your main work out. Perform each exercise for 30 seconds with 15 seconds rest in between.

Monday

Time: 45 mins – 1 hour
Focus: Legs & Aerobic Cardio

Benefits: Leg exercises help stabilise the entire body, especially when in a fixed position like skiing and snowboarding.

Legs

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

Aerobic Cardio

Go for a long gentle swim for between 30 – 45minutes. If you do not have access to a pool, walk or jog for the same amount of time.

Tuesday

Time: 35 – 45 mins
Focus: Arms & High Intensity Interval Training (HIIT)

Benefits: Arm strength helps you all round fitness. Focus on holding your core as well when you do these exercises – you’ll notice the difference.

 Arms

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

HIIT – Burpees

Wednesday

Time: 45 mins to 1 hour
Focus: Abs & Aerobic Cardio

Benefits: A weak core can cause problems, especially for the spine. Build up strength in your core to prevent injury.

 Abs

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

Aerobic Cardio

Go out for a long gentle walk or jog for 30 – 60 minutes.

Thursday

Time: 35 – 45 minutes
Focus: Balance, Agility & High Intensity Interval Training

Benefits: Strong balance will help you to maintain an upright position and correct form as you speed down the slopes.

 Balance & Agility

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

HIIT – Sprint Interval Training

Start and finish with 2 minutes of slow jogging to warm up and cool down. Perform 6 sprints of 1 minute ‘work’ followed by 1 minute 30 seconds of jogging ‘rest’.

Friday
Saturday

Time: 1 hour
Focus: Fully Body & Aerobic Cardio

Benefits: When you improve your all round increased strength and fitness, you’ll see a great difference in your performance on the slopes.

 Full Body

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

Aerobic Cardio

Go for a 45 minutes cycle ride either outside or at the gym. If you don’t own a bike or attend a gym, go for a long jog or swim instead.

Sunday
Cool Down

Post Workout Stetches

Kick start muscle recovery and prevent injury by performing these stretches after every work out session.

Warm Up:

Body Weight Squats
Body Weight Walking Lunge
Mountain Climbers
Walkout

Leg Exercises:

Standing Long Jump
Skater Jumps
Wall Sit
Frog Jumps

Arm Exercises:

Full Push Up
Mountain Climbers
Hindu
Tricep Dip

Abs Exercises:

Heel Touchers
Donkey Kicks
Plank Jacks

Balance & Agility Exercises:

HIIT Exercises:

Skater Jumps
X Hops
Burpees