With Ski Fitness in full swing, this workout of the week complements the quadzillas and front squats we’ve been doing and gives our legs a break by focusing on strengthening the upper body, core, and cardiovascular endurance.
The first set uses power cleans to work on explosive power and core strength- both of which are crucial for increased athletic performance on and off the ski hill. Cleans are followed by a quick cardio hit to get the heart rate up during the set before completing weighted core work.
In the second set, we’ll be doing rows with a barbell. Rows target your rhomboids (the muscles between your shoulder blades) and create strength in your posterior chain. The pulling motion of the row is complemented by offset push-ups using a kettlebell to raise one hand higher than the other and alternating which hand is elevated.
A 10 minute TABATA work capacity hit at the end of the workout is aimed at raising the heart rate and improving endurance. The goal of a TABATA is to work at max effort for 20 seconds, then recover for 10, and repeat. Each exercise in the work capacity focuses on a different part of the body- lower body, upper body, core, and total body.
The workout ends with Jane Fonda, an exercise that strengthens your glutes and helps stabilize the hips.
Join my Friday Base Fitness class at 7am for more routines like this!
Enjoy,
Jenny
Warm-up
3 Rounds
50 Jump Rope
40 High Knees
20 Sit-ups
10 walking Lunges
5 Push-ups
7 Rounds
4x Power Cleans
100 meter Ergon/Row/10 Calories on bike
10x Weighted Sit-ups
6 Rounds
8x BarBell Rows
4x Offset push-ups each
3x PVC Pull-throughs
5 Rounds Tabata
20 seconds Kettle Bell Front Squat
10 seconds Rest
20 seconds Kettle Bell Push Press
10 Seconds Rest
20 Seconds Atomic Sit-ups
10 Seconds Rest
20 Seconds Ball Slams
10 Seconds Rest
Jane Fonda
30 Seconds Leg Left
30 Seconds Knee-to-chest
30 seconds Butt Kicks
30 Seconds Circles
