Week 7

Welcome to week 7 of your fitness plan. With just 2 weeks to go until you start you instructor course it’s time to start increasing reps on resistance sessions and upping the amount of aerobic cardio. During your instructor course you will be training for up to 6 hours a day, and you will thank yourself later for putting in the hours to increase your fitness.

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: Strong legs that are used to working out will mean you shouldn’t suffer from the usual post-ski/snowboard aches often felt on holidays.

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: Tricep strength helps with accurate pole planting, essential for moguls.

 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 – Burpee with Tuck Jump

Wednesday

Time: 1 hour 15 minutes
Focus: Abs & Aerobic Cardio

Benefits: Increasing the amount of time spent on aerobic cardio will improve cardiovascular and muscular endurance which minimises fatigue and in turn reduces the risk of 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

Cycle for 1 hour either outside or at the gym. If you don’t have access to a gym or bike, go for a long jog or swim for 60 minutes instead.

Thursday

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

 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 3 minutes of slow jogging to cool down. Perform 10 sprints of 1 minute ‘work’ followed by 30 seconds of jogging ‘rest’.

Friday
Saturday

Time: 1 hour 15 minutes
Focus: Full 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 swim for 60 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:

Skater Jumps
Snap Jumps
Wall Sit
Lunge into hop

Arm Exercises:

Tricep Dip
Walk Out
Push Up
Cross Mountain Climbers

Abs Exercises:

Flutter Kicks
Plank Leg Lift
Plank

Balance & Agility Exercises:

Reverse Plank Leg Raise
X Hops
Dancers Pose

HIIT Exercises:

Burpee With Tuck Jump