Whether you want to work on your ski fitness or just getting fit for life, setting aside 15 minutes a day can provide a lot of strength and health to your body. Who doesn’t want more energy and to feel more in the game??
Ready set go! Powder Matt’s 15 minute MAD (Make A Difference) workout is as easy as three 5 minute circuits for a total of 15 minutes from start to finish (20 minutes with a 5 minute warm-up). Each circuit below takes 4minutes, 30 seconds and then take a 30 second rest before beginning the next circuit.
Step 1: Aerobic Warm-up (5 minutes)
Aerobic warm up starts every session. Do 5 minutes of jogging, biking or other fitness device or an activity like jumping rope or running in place with high knees will work just fine as well.
Powder Matt’s tip: Follow a simple plan but mix it up so you don’t get bored and lessen chances for overuse injuries. There are no excuses for frequent business travelers or for those that don’t want to purchase a gym membership as this workout can be done at your house, hotel or at gym.
Step 2: Lower Body (4 minutes 30 seconds, followed by 30 seconds rest)
If you’re dreaming of powder turns, start working on your lower body bliss. Simply put your socks on and use your wood floors or slippery surface at home to do lateral slides. Take a small space and slide back and forth without crossing your legs. Then do walking lunges. Put your hands on the hips and take a medium step forward with your left leg, bending it to 90 degrees and sinking your back knee almost to the floor. Repeat on the other side. Bored? Don’t miss giving your glutes, hamstrings and lower back love with squats.
Powder Matt’s tip: Squats involve major muscle groups and work the entire body, so enjoy this cornerstone for skiers.
Step 3: Core (4 minutes 30 seconds, followed by 30 seconds rest)
Core is the Main Course. Pick from challenging core exercises like standard plank to begin and if feeling good, then rolling plank. With the plank start with 15 to 20 seconds a set, and for the rolling plank start with regular plank and move to side plank with arm stretched high in the air and hold for 5 to 10 seconds and switch sides a minimum of 5 times.
For the second exercise as part of the main course add bicycles. Lying on your back, raise your legs to 45 degrees, lifting your elbows to reach out towards the opposite knee during the cycling motion of the legs. Set of 20 guarantees you’ll feel some burning glory. Switch it up with leg lifts or crossovers.
Powder Matt’s tip: Core is vital not only for skiing but for everything you do so while you feel the burn remind yourself that this is preparing you for life.
Step 4: Upper Body (4 minutes 30 seconds, followed by 30 seconds rest)
Go caveman and try a Medicine Ball Smash. Raise the ball above your head and slam down to the ground and pick up quickly from bounce and repeat in sets of 15. Yoga lovers will enjoy the pain of the Downward Dog Push-up and for those who like classics, try pull-ups and regular push-ups.
Powder Matt’s tip : Get your stress out on the Medicine Ball Smash. You won’t believe how much fun it is to act like a 7-year old throwing toys around.
Rinse and repeat
Do these exercises 2 times a week to start and build up to 5 times a week. Put in your phone calendar as well as work, to remind yourself. Over time you’ll develop this workout habit and as you see the benefit of creating a strong core foundation.
Matt Mosteller A.K. A Powder Matt is a writer, author, adventurer, traveler, outdoor guide, catalyst for positive change, health crusader and sport coach. With 40 years of living and breathing mountain culture, Matt developed an industry leading initiative to get Western Canadian kids active and healthy in winter, inspiring 10 thousand avid lifelong skiers as the creator of the RCR Grade 2 Fun Pass. His adventures have taken from a 1400km Arctic journey to paddling the pristine rivers of Northern BC to the summits of the Canadian Rockies. Follow his adventures at http://powdermatt.com