October 2017: 30-Day Express Program – Intermediate Ski Fitness

This month we will focus on getting ready for ski season. This program was designed with the help of ‘my workout‘ and is geared for the intermediate level skier and fitness level. The program is written for 2 weeks only. Once you have completed the two-week program, repeat for a second time.

As always, each day will begin with warm-up exercises, followed by core lifts, and warmdowns. On Tuesday, Thursday, and Saturday there are cardio-training exercises. Also, a few additional exercises are added in the blank ‘notes’ section located beneath the ‘Core Exercises/Cardiovascular’ sections depending on the workout day. If you are at a more advanced level, kick out your program below to 5-6 sets for each exercise.

Get ahead of the season and get fit for those ski runs now! You’ll be glad you did.

Before beginning, please check with your physician/doctor before beginning this or any workout.

Name: Skier 1Trainer: MyHealthandFitness
Week: 1            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Depth Jumps
Broomstick Twists
Biking (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Hack Squats10/6/6/
Good Mornings8/8/8/6/
Front Squats10/6/6/
Seated Press (bar behind neck)10/8/6/
 Double leg straddle 4 sets, 8 reps each.
Warm-Down ExercisesSwim
Sit Ups 3 sets X 10 reps
Relaxation (any type) 3 sets X 11 seconds


Name: Skier 1Trainer: MyHealthandFitness
Week: 1            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Front Dynamic Kicks
Broomstick Twists
Jumping Jacks (1 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Power Squats10/8/8/6/
One-Leg Toe Raises8/6/6/6/
Front Squats10/6/8/
Good Mornings10/8/6/6/
CardiovascularPunching Bag for 30 minutes
 Jump-Split Squats 5 sets, 10 reps each.
Warm-Down ExercisesMountain Climbers (1 min.)
Bicycle Crunches 3 sets X 9 reps
Chin Up Hangs 3 sets X 11 seconds


Name: Skier 1Trainer: MyHealthandFitness
Week: 1            Day: WedDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Long Jumps
Russian Twists
Dumbbell Front Raises
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Bench Press10/8/6/
Decline Press8/6/6/6/
Leg Extensions10/6/8/
Dumbbell Squats8/8/8/6/
 Step Ups on Bench – 4 sets x 12 reps. Use DB weights in your hands.
Warm-Down ExercisesChin Ups 3 sets X 10 reps
V-ups 3 sets X 8 reps
Lunges 3 sets X 8 reps


Name: Skier 1Trainer: MyHealthandFitness
Week: 1            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
In-Place Squats (no wt.)
Wide-Grip Rows
Shoulder Flexors
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Power Squats8/6/6/6/
Donkey Calf Raises8/8/6/6/
Standing Leg Curls8/8/6/
Donkey Calf Raises10/6/6/
Cable Adductions8/8/6/
Standing Leg Curls8/8/6/6/
CardiovascularWalking for 25 minutes
Warm-Down ExercisesJogging (5 min.)
Step Ups (no wt.) 3 sets X 7 reps
Front Split Stretch 3 sets X 10 seconds


Name: Skier 1Trainer: MyHealthandFitness
Week: 1            Day: FriDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
In-Place Squats (no wt.)
Dumbbell Side Bends
Dumbbell Slings
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Power Squats8/6/6/
Donkey Calf Raises8/8/6/6/
Machine Adductions8/8/8/
Hammer Lifts10/6/6/
Seated Press (bar behind neck)8/8/6/6/
 Jump-Split Squats; 5 sets x 8 reps each.
Warm-Down ExercisesWalking (5 min.)
Bicycle Crunches 3 sets X 6 reps
Front Split Stretch 3 sets X 11 seconds


Name: Skier 1Trainer: MyHealthandFitness
Week: 1            Day: SatDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Floor Hip Extensions
Step Ups
Dumbbell Front Raises
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Split Squats8/8/6/6/
Back Squats8/8/6/6/
CardiovascularSwimming for 35 minutes
 Jump Squats with Olympic bar – 1/3 your body weight; 4 sets x 6 reps each.
Warm-Down ExercisesBiking (5 min.)
Hyperextensions 3 sets X 7 reps
Deep Breathing with music


Name: Skier 1Trainer: MyHealthandFitness
Week: 2            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Long Jumps
Bicycle Crunches
Dumbbell Front Raises
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
One-Leg Toe Raises10/8/6/6/
Dumbbell Squats10/8/8/
Back Squats8/8/6/
Front Raises (use dbs or barbell)8/8/6/
Hammer Lifts8/6/8/
Warm-Down ExercisesWalking (5 min.)
Step Ups (no wt.) 3 sets X 9 reps
Relaxation (any type) 3 sets X 10 seconds


Name: Skier 1Trainer: MyHealthandFitness
Week: 2            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Long Jumps
Step Ups
Dumbbell Slings
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Power Squats8/8/8/6/
Standing Calf Raises8/8/8/6/
Seated Leg Curls8/8/8/6/
Back Squats10/6/6/6/
Seated Calf Raises8/6/6/
CardiovascularPunching Bag for 20 minutes
Warm-Down ExercisesPull Ups 3 sets X 7 reps
Toe Touches 3 sets X 9 reps
Chin Up Hangs 3 sets X 11 seconds


Name: Skier 1Trainer: MyHealthandFitness
Week: 2            Day: WedDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Long Jumps
Seated Pulley Rows
Heavy/Boxing Bag (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Decline Press10/8/8/
Pec Deck Flys10/8/6/6/
Hack Squats8/6/8/
Seated Leg Curls10/8/8/6/
 Double Leg Straddle; 4 sets x 8 reps each.
Warm-Down ExercisesDumbbell Slings 3 sets X 8 reps
Step Ups (no wt.) 3 sets X 6 reps
Side-to-Side Stretch 3 sets X 10 seconds


Name: Skier 1Trainer: MyHealthandFitness
Week: 2            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Side Dynamic Kicks
Wide-Grip Rows
Heavy/Boxing Bag (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Donkey Calf Raises8/6/8/
Seated Leg Curls8/6/8/
Angled Leg Press8/8/6/
Cable Adductions8/8/8/6/
Seated Barbell Calf Raises8/6/8/
CardiovascularWalking for 20 minutes
Warm-Down ExercisesChin Ups 3 sets X 9 reps
V-ups 3 sets X 7 reps
Front Split Stretch 3 sets X 11 seconds


Name: Skier 1Trainer: MyHealthandFitness
Week: 2            Day: FriDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Vertical Jumps
Sit Ups
Heavy/Boxing Bag (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Seated Leg Curls8/8/6/6/
Cable Adductions10/8/6/
One-Leg Toe Raises8/6/8/
Seated Press (bar behind neck)10/6/6/
 Jump-Split Squat; 3 sets x 12 reps each.
Warm-Down ExercisesMountain Climbers (1 min.)
Broomstick Twists 3 sets X 8 reps
Side-to-Side Stretch 3 sets X 12 seconds


Name: Skier 1Trainer: MyHealthandFitness
Week: 2            Day: SatDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Lunges
Bicycle Crunches
Biking (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Dumbbell Squats10/8/6/
Standing Calf Raises8/8/8/6/
CardiovascularVersa climber for 40 minutes
 Jump Squats with Olympic bar 1/3 to 1/2 body weight, not more. 3 sets x 6 reps each.
Warm-Down ExercisesMountain Climbers (1 min.)
Broomstick Twists 3 sets X 6 reps
Front Split Stretch 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

 

 

Consult with your family physician before starting any exercise program.

Copyright © MyHealthandFitness.com LLC.