Ski Fitness: Desk Work

Put your conference call on speaker and grab your hand weights. Here are five ways to get ski-fit at work.
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Working your quads, hamstrings, and core sounds like a big commitment. But fitness instructor Shannon Bahrke has curated five exercises you can do every day from your desk. All you need is a set of 5- to 10-pound hand weights. Afraid your coworkers are going to look at your funny? Come on, you’re stronger than that.

Shop for free weights on Amazon: Free Weights | Kettle bells

Related: Why you should never ski into shape

Squat to overhead press

Vail Ski and Snowboard Club gym: Squat exercise

Weighted squat with kettlebells. 

  1. In a standing position, bring your weights up to your shoulders, with your palms facing in. 
  2. Lower into a squat until your thighs are parallel to the floor. Be careful to keep your knees over your ankles and your weight in your heels; you should be able to see your toes at all times. 
  3. Press back up to standing, extending your arms directly overhead, palms still facing in. Repeat 15 times.

Deadlift to upright row

Vail Ski and Snowboard Club gym: Deadlift exercise

Deadlift with kettlebells 

  1. Stand up straight with your arms down, hand-weights on your quads, palms facing your quads. Make sure you have a micro-bend in your knees. 
  2. Lower down, keeping your abs and glutes tight, and your spine straight, until your weights reach ankle-height.
  3. Slowly return to standing while maintaining a straight back, squeezing your glutes and core. 
  4. Once you’re back to a standing position, lift your elbows and bring the weights to your chest in an upright row, keeping your back straight, your core tight, and your elbows just above shoulder height. Lower your weights back to starting position, and repeat 15 times.

Curtsey lunge to outside leg lift

One of the best ski exercise moves: lunges. Pictured: Curtsey lunge

Curtsey lunge. 

  1. With your left leg as your standing leg, lunge back with your right leg and place your right foot at a 45-degree angle behind your left.
  2. Lower down into a curtsey. Your right knee should be in line with your right. Keep your back straight and your core strong. 
  3. Raise up and kick your right leg out to a 45-degree angle in front of your left leg, with your toes pointed up. 
  4. Repeat 15 to 20 times, then switch legs.

Plank hold

Vail Ski and Snowboard Club gym: Plank exercise

Forearm plank. For a modified plank, remain in pushup position with hands on floor directly under  shoulders. 

  1. Get on the floor on your hands and knees. 
  2. Extend your legs behind you, feet hip-width distance apart, with your quads and glutes firing. Lower onto your forearms, elbows directly under your shoulders. Lift your hips so your spine is in a straight line. 
  3. Hold for one minute.

Side lunge to balancing on one leg

Side Lunge exercise

Side lunge with balance. 

  1. Start with your feet hip-width apart and your arms at your sides. 
  2. Shift your weight onto your right leg as you lunge laterally and slightly forward with your left leg, with your left heel landing roughly in line with your right toe. 
  3. Reach down and touch the ground on either side of your left foot. Your weight should be in your left heel, and your left knee should be over your left ankle (you should be able to always see the lunging foot’s toes). Your right leg is straight. 
  4. Return to starting position by making an explosive move back up, launching off your left foot to get your weight back onto your right standing leg. Keep your left leg off the ground, with your knee at a 90-degree angle and your left thigh parallel to the floor. Balance. 
  5. Repeat the lunge and balance 15 times on one side, then switch sides.

Related: Exercises to strengthen stabilizer muscles and increase balance

Shannon Bahrke is a two-time Olympic freestyle medalist and World Cup Champion. Enroll in her online Ultimate Ski Fitness course with AIM AdventureU.

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