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


Day 1 - Full Body

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No rest between the 2 exercises in each Super Set.

Circuit
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
3 sets, 60s, (rest 30s)
Time between exercises: 60s
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Narrow Smith Machine Squat demonstrationPlay Narrow Smith Machine Squat demonstration
3 sets, 15 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Ice Skater demonstrationPlay Ice Skater demonstration
3 sets, 30 reps, (rest 30s)
Time between exercises: 60s
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 30 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
3 sets, 30 reps, (rest 30s)
Alternating each side.
Time between exercises: 60s
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Ball Leg Curl demonstrationPlay Ball Leg Curl demonstration
3 sets, 15 reps, (rest 30s)
Time between exercises: 60s
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Circuit
Suspended Inverted Row demonstrationPlay Suspended Inverted Row demonstration
3 sets, 15 reps, (rest 30s)
Time between exercises: 60s
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Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3 sets, 15 reps, (rest 30s)
Time between exercises: 60s
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Circuit
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
3 sets, 15 reps, (rest 30s)
Time between exercises: 60s
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Twisting Floor Crunch demonstrationPlay Twisting Floor Crunch demonstration
3 sets, 30 reps, (rest 30s)
Alternating each side.
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
3 sets, 15 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
3 sets, 30 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/20/2019, UTC


Last Updated: 2/13/2020, UTC

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