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153
Workout

Maximum endurance

~1 h. 3 min.
~756 kcal
Female
⁉️ Comments

"Maximum endurance": This workout aims to increase your maximum endurance, which is essential for long periods of skiing and snowboarding. With a variety of training loop exercises, you'll strengthen your muscles and improve your aerobic endurance, allowing you to ride long distances and tackle challenging trails without fatigue.

Warm up
Forward lunge
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Tilt
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Rotation 2
1
Level: 2
8
Main exercises
Round 1
Hinge press (bars)
5
Level: 2
10
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Squats (single arm)
6
Level: 3
12
Press - Y Adduction
4
Level: 1
6
Squat - T abduction
5
Level: 1
12
Lower leg flexion
6
Level: 2
10
Pistol - Side lunge - cross lunge
5
Level: 1
4
Round 2
Hinge press (bars)
5
Level: 2
10
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Squats (single arm)
6
Level: 3
12
Press - Y Adduction
4
Level: 1
6
Squat - T abduction
5
Level: 1
12
Lower leg flexion
6
Level: 2
10
Pistol - Side lunge - cross lunge
5
Level: 1
4
Round 3
Hinge press (bars)
5
Level: 2
10
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Squats (single arm)
6
Level: 3
12
Press - Y Adduction
4
Level: 1
6
Squat - T abduction
5
Level: 1
12
Lower leg flexion
6
Level: 2
10
Pistol - Side lunge - cross lunge
5
Level: 1
4
Round 4
Hinge press (bars)
5
Level: 2
10
Y abduction - Forearm flexion - Low pull
6
Level: 2
4
Squats (single arm)
6
Level: 3
12
Press - Y Adduction
4
Level: 1
6
Squat - T abduction
5
Level: 1
12
Lower leg flexion
6
Level: 2
10
Pistol - Side lunge - cross lunge
5
Level: 1
4
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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