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Getting in shape for the ski season
Part 2: Ready, set, go!
By Wendy Lautner, tahoe.com |
Tahoe.com
http://www.tahoe.com/article/20061025/SKITAHOE/61010001" TARGET="_blank">Week 1 | http://tahoe.com/article/20061101/SKITAHOE/61101001" TARGET="_blank">Week 2 | http://tahoe.com/article/20061108/SKITAHOE/61108001" TARGET="_blank">Week 3 | http://tahoe.com/article/20061113/SKITAHOE/61113003" TARGET="_blank">Week 4 | http://tahoe.com/article/20061122/SKITAHOE/61122002" TARGET="_blank">Week 5 |Week 6
Welcome back. Hopefully you’ve found the time and made the commitment to start getting in shape for ski season. If you’re just joining us in the six-week "get in shape for ski season" challenge, no sweat! http://www.reno.com/article/20061025/AROUND/61025001" TARGET="_blank">Here is a link to last week's article if you need some reference, if not, let’s get started.
Equipment:
-- Stability ball
-- Jump rope
-- Sturdy knee-high bench or partner
-- 5-10 lb. medicine ball
-- 3-10 lb. dumbbells (depending on fitness level)
-- Watch with timer function
Dynamic Warm-Up (5 minutes):
Complete all exercises for one minute each. Follow instructions below.
Woodchopper Squats w/Twist: Stand with feet hip-width apart, knees slightly bent. Grasp hands together and raise overhead. Simulate woodchopping motion, bringing hands between your legs as you squat, until thighs are parallel to the floor or ground. Advanced and intermediate: twist on the next rep so your hands come down over your left knee, go back to middle and then switch to right. Beginners proceed without twisting motion.
http://ads.tahoe.com/images/wendy-woodchop.jpg">
Wendy Lautner demonstrates a Woodchopper Squat.
Knee to Chest: Stand with hips and shoulders square. Pull right knee up toward left pectoral. Keep chest square.
Side Lunges: Stand with hips and shoulders square. Step out to left side and squat down, keeping knees from going past the toes. Switch sides and repeat.
Shoulder Circles: Start small, finish with big circles. Backward and forward.
Butt Kickers: Running in place, kick heels up to hit buttocks.
Circuit program:
This circuit program incorporates strength, plyometrics, balance and cardiovascular endurance if exercises are completed immediately after each other. Set watch timer to: 30 seconds (beginners); 45 seconds (intermediate); and 60 seconds (advanced), with repeating function on. Switch exercises when alarm rings. If no timing device is available, complete 10-12 reps (beginners); 12-15 reps (intermediate); 15-20 reps (advanced), of each exercise. For jump-roping exercises, count 100 jumps. Remember to move quickly through exercises to maximize efficiency. Run through exercises five times.
Push Ups
Beginner: Knees on floor. Keep a flat back and tight tummy.
Intermediate: Feet on knee-high bench, hands on floor. Tuck hips, tighten core.
Advanced: Push ups with one hand on medicine ball, bring hands to match on ball and switch hands on ball. Increase speed as necessary.
http://ads.tahoe.com/images/wendy-pushup.jpg">
Advanced push-ups with medicine ball.
Squats
Beginner: Watching for correct form in a mirror, sit back as if sitting in a chair. Push hips back, keeping a flat back and proud chest. Knees should not go past the toes. Lift arms up as hips go back.
Intermediate: Squat down with perfect form. Spring up from squatting position to a jump in place, lifting arms. Re-set and repeat. Quality is more important than quantity.
Advanced: Follow instructions described above for squat jump, but instead of jumping in place, jump for distance. Try to travel.
Abdominal Crunches with Stability and Medicine Ball
Beginner: Lie flat with lower to mid-back supported by stability ball. Thighs should be parallel to floor, knees over ankles. Lift chest up toward ceiling or sky. Lower slightly but not fully. Lift again and twist to the left, lower, lift and twist to right. Repeat.
Intermediate: Start with knees and shins supported on stability ball, hands on the floor and body in the push-up position. Pull knees in, lifting hips into a pike position.
Advanced: Follow instructions for intermediates. Add balance component by placing each hand on an even-sized medicine ball. Start with only ankles supported by stability ball.
Jumpies
Beginners: Jump rope.
Intermediate: Pick a line or mark on the floor or a curb. Jump from side to side over the mark, lifting knees up as high as possible.
Advanced: Placing hands on bench or on a partner’s shoulders in the table-top position, jump from side to side, pulling knees up as high as possible. Try to switch sides as quickly as possible.
Balance: Abs, Legs
Beginner: Stand on left leg only, approximately two feet from wall to your right. Raise both hands high overhead. Bend to touch wall to the side with fingertips, touch right leg down for balance as needed. Go back to the starting position and repeat.
Intermediate: Follow instructions above and add 5-lb. medicine ball.
Advanced: Follow instructions above and add 10-1b. medicine ball and/or stand with one leg on a balance board.
Lawnmower Pull with Lunge (Flying Lunge)
Beginner: Start with both feet together, holding 2- to 5-lb. dumb bells in each hand. Step left leg in front of right and drop hands so dumbbells are near your left ankle and your back is flat. Pull both dumbbells from your left ankle to your chest, rotating your torso to the right. Switch sides and repeat, stepping forward with opposite leg.
Intermediate: Follow instructions for beginners and use heavier dumbbells.
Advanced: Follow instructions for intermediates, but instead of stepping into the lunge, jump into the lunge by switching the front foot quickly.
http://ads.tahoe.com/images/wendy-lawnmower.jpg">
Correct form for an effective Lawnmower Pull.
Complete program three times a week on alternating days (Monday-Wednesday-Friday or Tuesday-Thursday-Saturday) at your own fitness level. On in-between days, start building an aerobic base -- 20-60 minutes exercise of your choice: swimming, running, stair-climbing, hiking, biking at a pace of 60-80 percent of your maximum effort.
Good luck and have fun!
Wendy Lautner is a certified personal trainer with the American Council of Exercise. She is also an avid alpine skier, telemark skier and snowboarder. She can be reached at wendysuewrites@yahoo.com">wendysuewrites@yahoo.com.
Welcome back. Hopefully you’ve found the time and made the commitment to start getting in shape for ski season. If you’re just joining us in the six-week "get in shape for ski season" challenge, no sweat! http://www.reno.com/article/20061025/AROUND/61025001" TARGET="_blank">Here is a link to last week's article if you need some reference, if not, let’s get started.
Equipment:
-- Stability ball
-- Jump rope
-- Sturdy knee-high bench or partner
-- 5-10 lb. medicine ball
-- 3-10 lb. dumbbells (depending on fitness level)
-- Watch with timer function
Dynamic Warm-Up (5 minutes):
Complete all exercises for one minute each. Follow instructions below.
Woodchopper Squats w/Twist: Stand with feet hip-width apart, knees slightly bent. Grasp hands together and raise overhead. Simulate woodchopping motion, bringing hands between your legs as you squat, until thighs are parallel to the floor or ground. Advanced and intermediate: twist on the next rep so your hands come down over your left knee, go back to middle and then switch to right. Beginners proceed without twisting motion.
Wendy Lautner demonstrates a Woodchopper Squat.
Knee to Chest: Stand with hips and shoulders square. Pull right knee up toward left pectoral. Keep chest square.
Side Lunges: Stand with hips and shoulders square. Step out to left side and squat down, keeping knees from going past the toes. Switch sides and repeat.
Shoulder Circles: Start small, finish with big circles. Backward and forward.
Butt Kickers: Running in place, kick heels up to hit buttocks.
Circuit program:
This circuit program incorporates strength, plyometrics, balance and cardiovascular endurance if exercises are completed immediately after each other. Set watch timer to: 30 seconds (beginners); 45 seconds (intermediate); and 60 seconds (advanced), with repeating function on. Switch exercises when alarm rings. If no timing device is available, complete 10-12 reps (beginners); 12-15 reps (intermediate); 15-20 reps (advanced), of each exercise. For jump-roping exercises, count 100 jumps. Remember to move quickly through exercises to maximize efficiency. Run through exercises five times.
Push Ups
Beginner: Knees on floor. Keep a flat back and tight tummy.
Intermediate: Feet on knee-high bench, hands on floor. Tuck hips, tighten core.
Advanced: Push ups with one hand on medicine ball, bring hands to match on ball and switch hands on ball. Increase speed as necessary.
Advanced push-ups with medicine ball.
Squats
Beginner: Watching for correct form in a mirror, sit back as if sitting in a chair. Push hips back, keeping a flat back and proud chest. Knees should not go past the toes. Lift arms up as hips go back.
Intermediate: Squat down with perfect form. Spring up from squatting position to a jump in place, lifting arms. Re-set and repeat. Quality is more important than quantity.
Advanced: Follow instructions described above for squat jump, but instead of jumping in place, jump for distance. Try to travel.
Abdominal Crunches with Stability and Medicine Ball
Beginner: Lie flat with lower to mid-back supported by stability ball. Thighs should be parallel to floor, knees over ankles. Lift chest up toward ceiling or sky. Lower slightly but not fully. Lift again and twist to the left, lower, lift and twist to right. Repeat.
Intermediate: Start with knees and shins supported on stability ball, hands on the floor and body in the push-up position. Pull knees in, lifting hips into a pike position.
Advanced: Follow instructions for intermediates. Add balance component by placing each hand on an even-sized medicine ball. Start with only ankles supported by stability ball.
Jumpies
Beginners: Jump rope.
Intermediate: Pick a line or mark on the floor or a curb. Jump from side to side over the mark, lifting knees up as high as possible.
Advanced: Placing hands on bench or on a partner’s shoulders in the table-top position, jump from side to side, pulling knees up as high as possible. Try to switch sides as quickly as possible.
Balance: Abs, Legs
Beginner: Stand on left leg only, approximately two feet from wall to your right. Raise both hands high overhead. Bend to touch wall to the side with fingertips, touch right leg down for balance as needed. Go back to the starting position and repeat.
Intermediate: Follow instructions above and add 5-lb. medicine ball.
Advanced: Follow instructions above and add 10-1b. medicine ball and/or stand with one leg on a balance board.
Lawnmower Pull with Lunge (Flying Lunge)
Beginner: Start with both feet together, holding 2- to 5-lb. dumb bells in each hand. Step left leg in front of right and drop hands so dumbbells are near your left ankle and your back is flat. Pull both dumbbells from your left ankle to your chest, rotating your torso to the right. Switch sides and repeat, stepping forward with opposite leg.
Intermediate: Follow instructions for beginners and use heavier dumbbells.
Advanced: Follow instructions for intermediates, but instead of stepping into the lunge, jump into the lunge by switching the front foot quickly.
Correct form for an effective Lawnmower Pull.
Complete program three times a week on alternating days (Monday-Wednesday-Friday or Tuesday-Thursday-Saturday) at your own fitness level. On in-between days, start building an aerobic base -- 20-60 minutes exercise of your choice: swimming, running, stair-climbing, hiking, biking at a pace of 60-80 percent of your maximum effort.
Good luck and have fun!
Wendy Lautner is a certified personal trainer with the American Council of Exercise. She is also an avid alpine skier, telemark skier and snowboarder. She can be reached at wendysuewrites@yahoo.com">wendysuewrites@yahoo.com.
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