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Endurance for Ski 2

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

69 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Increase Stamina (Female | Male)
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.s

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Equipment

Barbell, Bodyweight, Dumbbell, Exercise Ball, Other, Smith Machine, Suspension (TRX)

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

69 minutes

Genders

Female, Male

Days per week

1 day

Goals

Athletic Performance (Female | Male)
Increase Stamina (Female | Male)
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.s

Show More

Equipment

Barbell, Bodyweight, Dumbbell, Exercise Ball, Other, Smith Machine, Suspension (TRX)

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1

Physiological effect: Metabolic gains. Increase blood flow to the structures (muscle, bone and tendons) by augmenting muscular vascularization. This workout will increase your aerobic capacity, improving your ability to endure longer periods of effort at a higher intensity. 

Training characteristics: Full body workout to recruit all major muscles for specific tasks and muscles for Ski.

Tempo: As fast as you can 0,5''/0,5'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Load:  Increase on 2 and 3 Set. 

No rest between the 2 exercises in each Super Set.

ExerciseSetsRepsRestNotes
1A. Jump Rope: Basic Hop
Jump Rope: Basic Hop
3 sets60s30s
1B. Narrow Smith Machine Squat3 sets15 reps30s
2A. Ice Skater
Ice Skater
3 sets30 reps30s
2B. Walking Dumbbell Lunge3 sets30 reps30s
3A. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
3 sets30 reps30s
Alternating each side.
3B. Leg Curl (on stability ball)3 sets15 reps30s
4A. Suspended Inverted Row3 sets15 reps30s
4B. Close Grip Push Up
Close Grip Push Up
3 sets15 reps30s
5A. Lying Knee Raise (on floor)3 sets15 reps30s
5B. Twisting Floor Crunch3 sets30 reps30s
Alternating each side.
6A. Romanian Deadlift3 sets15 reps30s
6B. Alternate Heel Touchers3 sets30 reps30s

Date Created: 2/20/19, 2:57 AM


Last Updated: 2/13/20, 7:19 PM

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