Snow Ready Fitness
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
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.
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.
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
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.
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’.
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.
Post Workout Stetches
Kick start muscle recovery and prevent injury by performing these stretches after every work out session.
