Endurance for Ski 2

Google Sheet Workout Export

By Pedro Bernardes

Experience Intermediate (2-3 years)
Time 63 minutes/day
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

This is a Workout for recreational skiers that like to enjoy the activity when they have the chance. This will help you keep in shape for the activity so you can perform better and avoid injuries. 

Alpine Skiing is a sport characterized, in it's general sense, by sliding down hill in a strait or curve line. Your legs and torso will do much of the work, your knees will work as a cushion in the impacts and direction changes which means you have to have lots of stability in your legs and core. Your arms sometimes will be used, specially to push you, which means your back and triceps have to be strong.   

Adding Super Sets in this workout increases volume and intensity of training, increases local muscular endurance and allows equilibrium between agonist and antagonist muscles.  

To gain endurance is to improve your ability to endure longer periods of effort at a higher intensity, loosing your functional ability as less as possible.

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Description



Google Sheet Workout Export

No rest between the 2 exercises in each Super Set.

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 30s between rounds

1A.Jump Rope: Basic Hop
3 rounds60s0s
1B.Narrow Smith Machine Squat
3 rounds15 reps30s

Circuit #2 - 3 rounds

Rest 30s between rounds

2A.Ice Skater
3 rounds30 reps0s
2B.Walking Dumbbell Lunge
3 rounds30 reps30s

Circuit #3 - 3 rounds

Rest 30s between rounds

3A.Dumbbell Alternating Side Lunge

See Exercise Notes

3 rounds30 reps0s
3B.Ball Leg Curl
3 rounds15 reps30s

Circuit #4 - 3 rounds

Rest 30s between rounds

4A.Suspended Inverted Row
3 rounds15 reps0s
4B.Close Grip Push Up
3 rounds15 reps30s

Circuit #5 - 3 rounds

Rest 30s between rounds

5A.Lying Knee Raise (on floor)
3 rounds15 reps0s
5B.Twisting Floor Crunch

See Exercise Notes

3 rounds30 reps30s

Circuit #6 - 3 rounds

Rest 30s between rounds

6A.Barbell Romanian Deadlift
3 rounds15 reps0s
6B.Alternate Heel Touchers
3 rounds30 reps30s

Date Created: 2/20/2019, UTC


Last Updated: 2/13/2020, UTC





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