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Endurance for Ski 2

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
69 minutes/day
Good for
Athletic Performance, Increase Stamina
Equipment
Barbell, Bodyweight, Dumbbell, Exercise Ball, Other, Smith Machine, Suspension (TRX)
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

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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No rest between the 2 exercises in each Super Set.

Circuit
Jump Rope: Basic Hop
3 sets, 60s, (rest 30s)
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Narrow Smith Machine Squat demonstrationPlay Narrow Smith Machine Squat demonstration
3 sets, 15 reps, (rest 30s)
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Circuit
Ice Skater demonstrationPlay Ice Skater demonstration
3 sets, 30 reps, (rest 30s)
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 30 reps, (rest 30s)
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Circuit
Dumbbell Alternating Side Lunge
3 sets, 30 reps, (rest 30s)
Alternating each side.
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Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
3 sets, 15 reps, (rest 30s)
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Circuit
Suspended Inverted Row demonstrationPlay Suspended Inverted Row demonstration
3 sets, 15 reps, (rest 30s)
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Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3 sets, 15 reps, (rest 30s)
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Circuit
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
3 sets, 15 reps, (rest 30s)
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Twisting Floor Crunch demonstrationPlay Twisting Floor Crunch demonstration
3 sets, 30 reps, (rest 30s)
Alternating each side.
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Circuit
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 15 reps, (rest 30s)
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Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
3 sets, 30 reps, (rest 30s)
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Date Created: 2/20/2019, UTC


Last Updated: 2/13/2020, UTC

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