We are pleased to post a 6 week, 12 workout training program to help you get in the best skiing or snowboarding shape of your life. The following working is designed to be performed two times per week. Each of the 12 workouts will be posted individually over the next few weeks.
Workout #1 is designed to be a preparatory workout, getting your body ready for the progressively harder work you will encounter over the next 6 weeks. The workout should take approximately 30 minutes with an additional 30 minutes of cardiovascular training following the strength portion of the workout.
Workout #1
Easy cardio warm up for 10 minutes
Movement prep circuit one:
- Mini-band forward walk: 10 steps forward. Do all 10 reps with one foot in front before repeating with the other foot.
- Mini-band backward walk: 10 steps backwards. Do all 10 reps with one foot in back before repeating with the other foot.
- Mini-band lateral walk with bent knee: 12 steps in each direction.
- Mini-band lateral walk with straight legs: 12 steps in each direction.
Movement prep circuit two:
- World’s greatest stretch: 5 reps with each leg, alternating.
- Reverse lunge with overhead reach and rotation: 5 reps with each leg, alternating.
- Glute bridge: 10 reps for a 10 count each rep
- Front plank with alternate arm reach: 10 reps on each arm for a 3 count.
- Glute bridge with march: 10 reps, alternating each leg
- Side plank: 6 reps for a 6 count, repeat on the other side.
Muscular endurance / core circuit one: perform both exercises and then repeat the circuit a second time.
- Body weight squat: 25 reps
- Straight arm rope pressdown: 15 reps
Muscular endurance / Power endurance / core circuit two: Perform all three exercises in order and then repeat the circuit a second time.
- Squat jump: 25 reps
- Cable chop: 10 reps each side
- Wall banger: 10 reps each side
Strength circuit one: perform both exercises then repeat the circuit a second time.
- 1 leg bench lunge: 10 reps per leg
- Push up: 15 reps
Cardiovascular conditioning: 3o minutes on the exercise bike or similar piece of equipment at 75-85% intensity.
On day 2 perform 30 minutes of easy cardiovascular exercise at 70-80% intensity.
On day 3 perform 15 minutes on two different pieces of cardiovascular equipment at 85% intensity.
On day 4 perform 15 minutes on two different pieces of cardiovascular equipment at 85% intensity (increase the difficulty level from day 3 by one).
On day 5 perform Ski/Snowboard Conditioning Workout #2
CarveFit : Ultimate Ski and Snowboard Conditioning 