I start this about six weeks out from the ski trip, but even after just one week you'll be able to fly down the slopes with improved strength and stamina.
Three years ago, I started doing a workout to get ready for my family's annual ski trip. It really helped- I was able to ski harder runs for longer periods of time. Not only that, but it's fun. Fun enough that I look forward to it. Fun enough that my family voluntarily does it, too.
When I first started, I based my workout off an article I can no longer find. Over the years, I've edited the routine to fit what I need and want in a workout. This year, I also pulled a couple exercises from this article.
-I do cardio almost every day because of dance classes or just because I have a lot of energy, but it's not necessary for every day of this workout schedule. I included cardio on the days in which I would recommend it.
-I do "sumo squats" (Google it) every time it says squats here because of a dance injury, but normal squats work too.
Since the illustrations in my Lord of the Rings workout post were so highly acclaimed by art critics, I created some more for the exercises that I don't know good names for. Enjoy.
Sunday
Three years ago, I started doing a workout to get ready for my family's annual ski trip. It really helped- I was able to ski harder runs for longer periods of time. Not only that, but it's fun. Fun enough that I look forward to it. Fun enough that my family voluntarily does it, too.
When I first started, I based my workout off an article I can no longer find. Over the years, I've edited the routine to fit what I need and want in a workout. This year, I also pulled a couple exercises from this article.
Super Fun Ski Preparation Workout Schedule
Notes on my workout:-I do cardio almost every day because of dance classes or just because I have a lot of energy, but it's not necessary for every day of this workout schedule. I included cardio on the days in which I would recommend it.
-I do "sumo squats" (Google it) every time it says squats here because of a dance injury, but normal squats work too.
Since the illustrations in my Lord of the Rings workout post were so highly acclaimed by art critics, I created some more for the exercises that I don't know good names for. Enjoy.
wall sit - 1 minute
plank - 1 1/2 minute
Repeat 4x.
Monday
jumping jacks
jumping jacks
plank
stair steps or jogging
front-side weight raises
squat hold
45 secs each, repeat 3x.
15 minutes of other aerobic exercise, like biking, running, swimming, or dancing is recommended
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| front-side weight raises |
Tuesday
rest day
Wednesday
1 minute jump-rope or jumping over a box
50 jumping jacks
15-30 minutes of other aerobic exercise is recommended
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| jumping over a box |
Thursday
pushups - 20 - 2x
leg side raises- 15
V-Ups - 15
burpees with jump - 15
Repeat the leg side raises, V-Ups, and burpees 3x.
15 bicycle crunches
25 squats
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| leg side raises |
Friday
wall sit - 2 minutes
squats - 15
calf raises (relevés for the ballet kids) holding weights- 15
lunges holding weights- 10 each leg
Repeat squats, calf raises, and lunges 3x
single-leg lateral leaps - 10
squats - 10
single-leg lateral leaps - 10
squats - 10
15-30 minutes of other aerobic exercise is recommended
Saturday
leg lifts- 25 each side
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| calf raises |
 |
| single-leg lateral leap |
Saturday
leg lifts- 25 each side
side bends with weights- 20
Repeat 3x.
and more photogenic).
Drinking lots of water is also super important. Please don't forget. :)
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
If you need some headbangers to urge you on in your workout, I've got the playlist for you. If you try this, let me know in the comments, on Facebook, on Instagram, or by email! I'll see you on the slopes.
World peace and love,
Heather
P.S. My ski helmet is beyond awesome. If you want to see it, comment below.
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| side bends with weights |
Fuel
Food is just as important to a workout as the exercise itself! When you exercise, you rip little tears in your muscles and burn through the macromolecules that make up your body (carbohydrates, then fats when the carbs run out, then proteins). Therefore it's essential that you nourish your body to replace those nutrients and rebuild the muscles to be even better and stronger. At least, that's the version of it I ascertained from high school physiology class. Proteins will build your muscle up, but you also need carbohydrates and fats in your diet to perform other essential functions in your body! They're not "bad" like some diet crazes will lead you to believe.
Here's what I ate before/after each workout (depending on what was closer to the workout Drinking lots of water is also super important. Please don't forget. :)
Sunday
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| Breakfast after workout: strawberry-vanilla oatmeal with pear and peanut butter |
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| Breakfast before: whole wheat bagel with cream cheese, egg, and spinach |
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| Lunch after: veggie pho |
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| Lunch after: strawberry-banana smoothie topped with homemade energy bar, starfruit, and pumpkin seed crunchies |
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| Breakfast after: Whole wheat toast with peanut butter and banana, strawberries |
Isn't it beautiful :')
Friday
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| Breakfast before: Banana, mango, coconut, and spinach smoothie. I also ate pumpkin seeds with this, I just didn't get a photo of them. |
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| Lunch after: rice with melted peanut butter stirred in and stir fried 5-spice eggplant, zucchini, onion, and snow peas |
If you need some headbangers to urge you on in your workout, I've got the playlist for you. If you try this, let me know in the comments, on Facebook, on Instagram, or by email! I'll see you on the slopes.
World peace and love,
Heather
P.S. My ski helmet is beyond awesome. If you want to see it, comment below.
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