Week 6

Welcome to week 6 of your fitness plan. By now you should be in a great workout routine and feeling great! This week we continue to train all areas of the body to get ready for the winter season. Not long now until you’ll be reaping the benefits of the snow-ready fitness plan out on the slopes.

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

Benefit: Its doesn’t matter how much you spend on equipment, you need strong legs and a decent fitness level to make the most of it and really enjoy every second your spend training on your ski or snowboard course.

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)

 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: Strength in your abdominal and lower back muscles help protect your spine – which can take a lot of impact when you are skiing or snowboarding.

 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: Increased balance ability means you are less likely to fall and therefore less likely to sustain an injury whilst on your ski or snowboard course.

 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

 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
Wall Sit
Walking lunges
Snowboard Hops

Arm Exercises:

Tricep Dip
Hindu
Burpee

Abs Exercises:

Jack Knife
Plank Leg Lift
Reverse Crunch Leg Raise
Standing Leg Crunch

Balance & Agility Exercises:

Arabesque Pose
X Hops
V-Hold

HIIT Exercises:

Snap Jumps