Week 4

Welcome to week 4 of your pre-course fitness plan. At the end of this week you’re half way through and only a month away from starting your ski or snowboard course. Now is the time to step it up a notch – you’ll notice exercise reps starting to increase and should be starting to see and feel the benefits of getting snow-ready.

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: 1 – 1 1/4 hours
Focus: Legs & Aerobic Cardio

Benefits: Keep building your leg strength and cardio stamina to enable you to reach peak-performance on the slopes this winter.

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 cycle for approximately 45 minutes – use an exercise bike or head for an outdoor bike ride. If you do not have access to either, go for a jog outside for 45 minutes.

Tuesday

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

 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 strengthened core will help your performance all round, both on the slopes and exercising off the piste.

 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: HIIT exercises train your body to handle short sudden bursts of exercise – essential for those fast runs down the mountain after a long rest on a chairlift.

 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 8 sprints of 1 minute ‘work’ followed by 1 minute of jogging ‘rest’.

Friday
Saturday

Time: 1 hour
Focus: Fully Body & Aerobic Cardio

Benefits: Strengthened muscles and increased stamina help ruduce risk of injury, however, injuries do occur in even the fittest of us – increased all over fitness will help you recover faster.

 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

Take a trip to your local pool for a long gentle swim for between 30 – 45 minutes. If you don’t have access to a pool, go for a walk or jog for the same amount of time.

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
Walking Lunges
Mountain Climbers
Walkout

Leg Exercises:

Jump Lunges
Glute Kicks
Wall Sit

Arm Exercises:

Spiderman Push Up
Mountain Climbers
Burpees
Tricep Dip

Abs Exercises:

Walk Out
Straight Leg Raise
Press Up

Balance & Agility Exercises:

Dancers Pose
X Hops
Hindu

HIIT Exercises:

Burpee With Tuck Jump