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