Beginner Ski Workout (CS)

beginner level

This workout is designed to replicate some of the forces the body will face during skiing. The unfit to average skier would benefit from this workout as it allows the body to experience the required stressors at a level that the novice will be able to handle.

Week 1

Day 1

This daily workout contains 10 exercises, you'll be doing the following exercises:

	Rotational dumbbell arm swings Sets: 3 Reps: 20
	Speed ladder skiers Sets: 3 Reps: 20
	Single leg squat touchdown with dumbbell to overhead press Sets: 3 Reps: 10
	Standing cobra with dumbbells on single leg using alternating arms Sets: 3 Reps: 20
	Stork bent over rear delt fly with dumbbell and arm bend Sets: 3 Reps: 20
	Wall front leg swings Sets: 3 Reps: 10
	Wall calf stretch (straight knee) Sets: 3 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10
	Functional lateral lunge Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 10 exercises, you'll be doing the following exercises:

	Rotational dumbbell arm swings Sets: 3 Reps: 20
	Speed ladder skiers Sets: 3 Reps: 20
	Single leg squat touchdown with dumbbell to overhead press Sets: 3 Reps: 10
	Standing cobra with dumbbells on single leg using alternating arms Sets: 3 Reps: 20
	Stork bent over rear delt fly with dumbbell and arm bend Sets: 3 Reps: 20
	Wall front leg swings Sets: 3 Reps: 10
	Wall calf stretch (straight knee) Sets: 3 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10
	Functional lateral lunge Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 10 exercises, you'll be doing the following exercises:

	Rotational dumbbell arm swings Sets: 3 Reps: 20
	Speed ladder skiers Sets: 3 Reps: 20
	Single leg squat touchdown with dumbbell to overhead press Sets: 3 Reps: 10
	Standing cobra with dumbbells on single leg using alternating arms Sets: 3 Reps: 20
	Stork bent over rear delt fly with dumbbell and arm bend Sets: 3 Reps: 20
	Wall front leg swings Sets: 3 Reps: 10
	Wall calf stretch (straight knee) Sets: 3 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10
	Functional lateral lunge Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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Beginner Ski Workout

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MJ Johnson

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