Week 5

Welcome to week 5 of your pre-course fitness plan. You’re half way through and if you’re following this plan in the lead up to your snowboard or ski course, you’re officially less than a month away from jetting off. This week kicks off with another fitness test – and you should be able to see real improvement from weeks 1 and 3. Keep up the great work!

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.

Perform the fitness test at the beginning of this week to see how you’ve progressed over the last month.

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

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 walk or jog for 30 – 60 minutes.

Tuesday

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

Benefit: Jump lunges are HIIT plyometric training, which means as well as getting your heart rate up, your muscles are also training to adapt to rapid changes in speed and intensity – getting you prepared for moguls or the terrain park.

 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 – Anaerobic Cardio

Jump lunges

Wednesday

Time: 1 hour
Focus: Abs & Aerobic Cardio

Benefits: Increased strength in your abs will help you hold your position whilst skiing or snowboard and allow you to remain upright and balanced on uneven terrain.

 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

Cycle for 45 minutes either outside or at the gym. If you don’t have access to a gym or bike, then go for a long jog or swim for 45 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:

Frog Jumps
Burpess

Arm Exercises:

Walking Plank
Mountain Climbers
Press Up Against Wall
Tricep Dip

Abs Exercises:

Star Fish Abs
Straight Leg Raise
Plank Jacks
Cross Mountain Climbers

Balance & Agility Exercises:

Reach & Kick Back
X Hops
Skater Jumps
3 Legged Dog Pose

HIIT Exercises:

Jump Lunges