Winter workout – 6 week training program to prepare you for the slopes.

Winter

With Australia’s ski season well under way, and what a start we’ve had with some epic snow fall already, will you be one of the thousands of people who have under prepared and will suffer for days on end to experience this love we have for snow.

If you haven’t started training as yet, here is a 6 week full body program to prepare you for the rigours of skiing or snow boarding.

Day 1. Legs

Exercise Wk1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
Back Squats 3 x 20 reps 3 x 15 reps 3 x 12 Reps 3 x 10 Reps 3 x 8 Reps 3 x 6 Reps
Leg Press(Only 90sec rest betweens sets to build endurance) 3 x 30 Reps 3 x 30 Reps 3 x 35 Reps 3 x 35 Reps 3 x 40 Reps 3 x 40 Reps
Bulgarian Lunge 3 x15 Reps 3 x15 Reps 3 x12 Reps 3 x12 Reps 3 x10 Reps 3 x10 Reps
Front Rack KB Sumo squat (Heels elevated) 3 x 20 3 x 20 3 x 20 3 x 20 3 x 20 3 x 20
Wall Sit Wk 1-3 2 x Fatigue 2 x Fatigue 2 x Fatigue
Box Jumps Wk 4-6 2 x 15 Reps 2 x 15 Reps 2 x 15 Reps
Calf Raisers (standing single leg) 2 x 15 reps 2 x 15 reps 2 x 15 reps 2 x 15 reps 2 x 15 reps 2 x 15 reps

 

Day 2. Upper Body and Core

Exercise Wk1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
1. Mt Climbers into max push up 3 x 50 Mt climber reps 3 x 60 Mt climber reps 3 x 70 Mt climber reps 3 x 80 Mt climber reps 3 x 90 Mt climber reps 3 x 100 Mt climber reps
2 A. Lat Pulldown 3 x 20 Reps 3 x 20 Reps 3 x 15 Reps 3 x 15 Reps 3 x 12 Reps 3 x 12 Reps
2 B. seated Row 3 x20 Reps 3 x 20 reps 3 x15 Reps 3 x15 Reps 3 x12 Reps 3 x12 Reps
3 A.Burpee Tuck Jumps 3 x 15 3 x 15 3 x 15 3 x 15 3 x 15 3 x 15
3 B. Plank 3 x 90-120sec 3 x 90-120sec 3 x 90-120sec 3 x 90-120sec 3 x 90-120sec 3 x 90-120sec
4 A. FitBall DB Press 3 x 20 Reps 3 x 20 Reps 3 x 15 Reps 2 x 15 Reps 2 x 12 Reps 2 x 12 Reps
4 B. KB Swings 3 x 20 reps 3 x 20 reps 2 x 20 reps 2 x 20 reps 2 x 20 reps 2 x 20 reps
5 A. Boss sit ups 2 x 30 reps 2 x 30 reps 2 x 30 Reps 2 x 30 reps 2 x 30 reps 2 x 30 reps
5 B. V Sit ups 2 x 15-20 Reps 2 x 15-20 Reps 2 x 15-20 Reps 2 x 15-20 Reps 2 x 15-20 Reps 2 x 15-20 Reps

 

Day 3. Interval Cardio

2 min work with 1 minute rest for 20 minutes (total of 60min)

Treadmill

Rower

Assault bike

 

Day 4. Endurance day (Take as little rest as possible between sets)

Exercise Wk1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
BW Bosu Squats 3 x 50 Reps 3 x 60  Reps 3 x 70 Reps 3 x 80 Reps 3 x 90 Reps 3 x 100 Reps
Bounding (frog jumps) 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps
Single leg lateral jumps (over a rope) 3 x20 Reps 3 x 20 reps 3 x20 Reps 3 x20 Reps 3 x20 Reps 3 x20 Reps
Jack Knives (medicine ball) 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps
Fit Ball leg tucks 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps
Cross Trainer L 15(whilst in half squat) 5 x 90 Sec bursts 5 x 90 Sec bursts 5 x 90 Sec bursts 5 x 90 Sec bursts 5 x 90 Sec bursts 5 x 90 Sec bursts

 

Day 5. Core and Cardio 

4 Rounds of

5 min run

50 Cable Wood Chops

50 FitBall Crunches

25 Hanging Leg Raisers

25 Back Extensions

 

Day 6. FullBody Circuit 

3 sets of 45sec on 15 sec off

Froggers (Google if your unsure what these are)

Jump Squats

Star Jumps

Russian Twists

Hand Release Push Ups

KB Bent Over Rows

Bench Dips

DB Thrusters

Plank

Mt Climbers

Crunches

Squat Hold

Assault Bike

High Knees