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Workout

Ski route

~50 min.
~600 kcal
⁉️ Comments

"Ski route": Training is aimed at developing aerobic endurance using loops. Includes a series of exercises performed in a circuit format to maintain a high level of activity and increase your heart rate. This helps improve cardio endurance and prepare you for long ski races.

Warm up
W extension
1
Level: 1
9
Golf
1
Level: 2
7
Single leg hip hinge
1
Level: 1
6
Archerpose
1
Level: 1
6
Main exercises
Round 1
Y - Abduction
5
Level: 1
12
Backward lunge with leg change
3
Level: 1
14
High pull - Squat
5
Level: 2
14
Swimmer start (alternating)
6
Level: 1
12
Burpee
6
Level: 1
9
Round 2
Y - Abduction
5
Level: 1
12
Backward lunge with leg change
3
Level: 1
14
High pull - Squat
5
Level: 2
14
Swimmer start (alternating)
6
Level: 1
12
Burpee
6
Level: 1
9
Round 3
Y - Abduction
5
Level: 1
12
Backward lunge with leg change
3
Level: 1
14
High pull - Squat
5
Level: 2
14
Swimmer start (alternating)
6
Level: 1
12
Burpee
6
Level: 1
9
Round 4
Y - Abduction
5
Level: 1
12
Backward lunge with leg change
3
Level: 1
14
High pull - Squat
5
Level: 2
14
Swimmer start (alternating)
6
Level: 1
12
Burpee
6
Level: 1
9
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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