The goal of Week 3 is to increase the intensity a little bit more and hit the major muscles that will be using when you’re skiing down the slopes.
3 rounds (4 minute rest in between rounds)
30 Push ups
50h Mountain Climbers
30 second side plank (left side)
30 second side plank (right side)
Since there is a long rest between rounds, these exercises are to be done at sprint speed.
To perform a mountain climber start in the plank position. Alternating legs, step your foot as close to your hands as possible. Left + right = 1 rep.
2 times through
1 mile run at Tabata Intervals (20 seconds at 90%, 10 seconds at 60%)
5 minutes rest
2 minutes of squats
5 minute of rest
1 minute speed skaters
30 sec V-Hold
2 minute rest
15 minutes AMRAP (As many rounds as possible)
10 Lateral Burpee Box Jumps
10 Medicine Ball V Twists
Couch Stretch – 4 minutes each leg.
Following this 3 week programme will give you a solid foundation for your ski trip. Your legs, abdominal and oblique muscles have been strengthened considerably as well as your lower back. You should be facing your trip in a much healthier manner with faster recovery time and a decreased chance of getting an injury.