I’m always getting asked if there are any beneficial exercises that could prepare your body for a skiing holiday and there are loads!! I have put together a short programme that you can do any time of the day when you have a spare 10 minutes or add on to an existing workout. Try it out 2-3 times a week over the next couple of weeks and let us know how you get on. Be aware if you are not used to exercising or have any health conditions it’s always advisable to check with a health professional before commencing a new programme.
Warm-up – 5-10 minutes: ideas:- brisk walk (maybe taking kids to school), housework, dancing and moving the whole body to your favourite tunes!
Squats x 1 minute – feet hip distance (think technique, weight through your heels, knees point forwards – imagine sitting movement towards a chair).
Jumping Jacks or Side steps (easier option) for 30-60 seconds.
Forward lunges – feet hip distance, right leg first, step forward, lunge down and power back as many as you can in 30-60 seconds. Hold the last lunge, getting your back knee as close to the floor as you can, whilst maintaining a neutral spine position hold for 15-30 seconds and repeat the whole sequence on the other leg.
Run up and down the stairs for 1 minute (I managed 4 times NB up and down counts as 1) or step up and down off a step if you have no stairs.
Single leg squat – Balance on one leg, hover the other leg off the floor and squat down as low as you can, can be done off a step 30-60 seconds each leg.
High knees run x 30-60 seconds.
Squat hold – can be done with your back against a wall, but hold for 30-60 seconds as low as you can.
Plank on your elbows, hold for 1 minute – or longer if you can?? Who can do the longest – feel free to post your results on or post a video?!
Cool Down – Walk around for 2-5 minutes, shake out the legs moving your arms in a swinging motion. Continue walking between stretches. Hold each stretch for 20 seconds and make sure you stretch the calfs, hamstrings, quads and full body.
Feel free to add in some upper body work. Do the routine after a run or just fit in when you have 10 minutes free for firmer bottoms and toned legs!