Avant-ski

It’s that time of year again to break out your skis, but before you head off the slopes for some downhill fun and après-ski, we’re going to help you build your endurance to tolerate those hills better with our Avant-ski workout!

This full-body workout focuses on balance, quad endurance, and unilateral leg exercises.

Complete one set of each exercise inside the circuit before moving on to the next. Once you reach the end, go back to the top of the circuit. Repeat as many times as indicated before moving on.

Rest when needed but try not to recover for more than 60 seconds. As you become stronger, you’ll find you’ll need less time in between exercises.

For exercise 1 – try to build more time at each session *ALAP = As Long As Possible

45-60 min

Wall, Dumbbells, Bosu, Stability Ball, Timer, Bench, Medicine Ball* optional

Click for warmup

Circuit #1 - Repeat 3 Times

Wall Sit Hold

Reps: 1-3 Minutes or *ASAP

Recommended weight: 0 - 40 Lbs

click image for video demonstration

Reps: 1-3 Minutes or *ASAP

Rec. weight: 0 - 40 Lbs

Speed Skaters with Twists (Medicine Ball or Dumbbell)

Reps: 60 Seconds

Recommended weight: 0-15 Lbs

click image for video demonstration

Reps: 60 Seconds

Rec. weight: 0-15 Lbs

Bosu Box Jumps to Burpees

Reps: 60 Seconds

Recommended weight: Body Weight

Rest time: 60 Seconds

click image for video demonstration

Reps: 60 Seconds

Rec. weight: Body Weight

Rest time: 60 Seconds

Circuit #2 - Repeat 3 Times

Fall Down Roll Backs

Reps: 60 Seconds

Recommended weight: Body Weight

click image for video demonstration

Reps: 60 Seconds

Rec. weight: Body Weight

Bent Over Dumbbell Triceps Kickbacks

Reps: 60 Seconds

Recommended weight: 5-15 Lbs

click image for video demonstration

Reps: 60 Seconds

Rec. weight: 5-15 Lbs

Single Leg Bench Squat to Forward Lunge & Curl

Reps: 60 Seconds Each Side

Recommended weight: 0-15 Lbs

Rest time: 60 Seconds

click image for video demonstration

Reps: 60 Seconds Each Side

Rec. weight: 0-15 Lbs

Rest time: 60 Seconds

Circuit #3 - Repeat 3 Times

Lateral Squat Jumps (with Dumbbell)

Reps: 60 Seconds

Recommended weight: Body Weight

click image for video demonstration

Reps: 60 Seconds

Rec. weight: Body Weight

Mountain Climbers

Reps: 60 Seconds

Recommended weight: Body Weight

click image for video demonstration

Reps: 60 Seconds

Rec. weight: Body Weight

Single Leg Ball Hamstring Curls

Reps: 30 Seconds Each Side

click image for video demonstration

Reps: 30 Seconds Each Side

Click for cooldown

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