Ski Boot Camp Workout #9 - Legs, Shoulders, Core

We are on Week 8 of Ski Boot Camp already!  Only 3 workouts left!! (this being one of them)

I hope you are feeling stronger and more fit!  

Are your lungs burning? Are your legs on fire? 

Good!  I'm doing my job.

Here's the workout, targeting legs, shoulders, and more core.  

Don't forget stretching and cardio. 

Alternating Step-back Lunges, with weights

Alternating Plank Row, with weights

Drop Squats

spend more time low, and pop up & down quickly

Prone Leg-Swings 

straight leg, swing fast!

Lunge w/Shoulder Raise, with weights

Plank 2-footed Side Hops

hop up to your right hand, back to plank, then up to left hand

GO!

Ski Boot Camp Workout #6 - Legs Legs & More Legs

3-Way Lunge - 4 each leg

(keeping one leg planted with knee straight, lunge out to the side & back, at a 45 deg angle & back, then straight forward & back. that's one. now repeat on the other side)

Squat High Kicks - 10 each leg

(feet together step one leg out to a wide squat. step same foot back in, then do a high kick with the other leg. repeat)

Lunge with Rotation - 10 each leg

(stand in wide stance.  keep one let planted with knee straight. lunge deeply and touch outside of foot, then stand and rotate up to opposite side. repeat.  I like to think of this as picking up something off the floor and placing it on a high shelf.  that's the movement.)

Curtsy Lunge - 10 each leg

(stand feet together. step one leg back and to the outside of squatting leg, just like a lady's curtsy. lunge deeply keeping your knee and ankle aligned at 90 deg. alternate legs or do 10 on the same leg and then switch)

Basketball Lunge with Overhead Press - 10 each leg

(lunge back, pass weight under front bent leg from inside to outside.  Press weight up overhead and bring the back leg from the lunge up in front and raise it.)

4-Point Jump Lunge - 4 full circles each leg

(get in low lunge. jump around in a circle at the four points of a compass. stay low. when you get to front again switch legs and jump around in the opposite direction)

Repeat! 

Ski Boot Camp Workout #5 - Balance & Coordination

30 seconds each @ high intensity 

10 seconds rest

Repeat 3-4 times

(a great interval timer app is SIT. set it and forget it)

Step Back Lunge w/Shoulder Press

Plank Row

Hip Lifts w/Weight

Seal Squats

Kneeling Opposite Arm/Leg Extensions

Froggers

Side Plank Hip Lifts

Dead Lift w/Row

Jump Rope

Wide High Knees

GO!