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The following will be your workout for Monday and Thursday during this 4 week progression. Each week you will add an additional rep into your Quadzilla Complex (described below). All of these exercises should be able to be performed in under 30 minutes. No dumbells at home? No problem, doing these movements without weight will still be beneficial. Happy Training!
Warm Up [3 Rounds]
5 In-place Lunges
5 Push Ups
5 Sit Ups
Training [6 Rounds]
(Femals use 10lb dumbells, Males use 20lb dumbells)
Week 1: 2x, Week 2: 3x, Week 3: 4x, Week 4: 5x Quadzilla Complex :
2 Weighted In-Place Lunges
2 Weighted Jumping Lunges
2 Un-Weighted Jumping Lunges
4 Jump Squats
2x Scotty Bobs
(Push up, row right, Push up, row left = 1 rep)
60 Second Rest
Have questions regarding this work out? Email firstname.lastname@example.org
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