A big thanks to all of you who came out to take Burn on The Slopes with me in January! We were only dreaming of snow when we began to prep for ski season, but with the weather finally cooperating, I wanted to highlight some of the things that we covered, and share some tips for you to continueprepping at home!
When it comes to winter fitness, there are three areas to focus on: stability, endurance and balance. Skiing and snowboarding are full body workouts, but it is especially important to focus on strengthening the hamstrings, quads, back and core. This will not only help you to last all day on the slopes, but such strengthening can help prevent injuries as well. Knee and ankle stability are of the utmost importance!
So, below is a quick workout that you can do right at home with all of my favorite snow bunny exercises:
- Lunges – there is no better way to strengthenyour quads and hamstrings and improve your balance & coordination than lunges! Do 2 minutes of alternating step-forward lunges, pulsing for 10 seconds on each leg at the end.Single leg squats are also a great option – alternate for 30 seconds on each leg for two minutes.
- Wall sit – Take your typical wall sit a step further by putting a thick hand towel in between your knees. During a minute-long wall sit, squeeze your knees together against the towel three times for 10-second intervals. This will strengthen your vastus medialis obliquus, or VMO (the tear drop-shaped muscle above your knee)
- Core – alternate between a 30 second forearm plank and 30 seconds of crunches with your legs in tabletop for a 2-minute period.
- Superman exercise – lie down on your stomach, legs and arms extended. Keeping your arms and legs straight (but not locked), lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — all the while looking straight at the ground underneath you. If you feel you need a regression you can lift the upper body and allow the legs to remain in contact with the floor. Exhale as you lift and draw the navel into the spine as you lift. Hold for 5 seconds. Repeat for one minute.
- End your workout with 30 seconds of pushups and then 30 seconds of tricep dips (Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing toward body. Lift your hips off the ground and keep them elevated as you bend and lengthen your arms with elbows drawing together and back)
- Repeat 1-5 again