Best Exercises To Get Ski, Skate, and Snowboard Ready

Fitness, Training Advice, Training Tips, Workouts

By: Chris Freytag, CPT // January 2, 2015

Cold and snow. It puts a scowl on some faces and brings complete bliss to others. Those of you who find joy in the winter weather are likely the same people who refuse to sit around whining about the windchill. Instead, you are out searching for a new ski jacket and discovering the latest technology in fabric that keeps you dry and warm. So if your plans include downhill skiing, skating, snowboarding or cross-country, this workout is for you! This is the ultimate prep to get your legs, butt and core ready for the slopes or the ice. And here’s a nice bonus: the same muscles you use for all these winter sports are those that lift your tush, firm your thighs and tighten your tummy. So even if winter isn’t for you, this workout just might be!

The best news is, you will need absolutely NO equipment for this routine!  So prepare for your winter adventures at home, in the gym, in a hotel room or even brush up when you get to the resort!  This workouts goes anywhere with you.

Here’s how it works:

  • For each of the following exercises you will perform 12-15 reps,
  • Complete the routine two times through.

Plank To Chair Squat

Chris Freytag demonstrating Plank to Chair Squat in a pink tank top A) Start in a plank position with arms and legs long, hands shoulder distance apart.

B) Walk or jump both feet outside your hands coming into a low squat like your sitting back into a chair pressing your weight back onto your heels. Reach arms above the head and keeping the back straight and chest lifted. Bring hands to floor to return to start.

Perform 12-15 reps.

Cross-Behind Lunge

Chris Freytag demonstrating cross behind lunges in an orange tank top A) Begin standing with your feet hip distance apart.

B) Transfer your body weight onto your left leg and cross your right foot behind your left leg keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Keep your back straight and chest lifted to keep your weight in the front leg.

C) Repeat on the other side.

Perform 12 reps per leg for a total of 24 lunges.

Snowboarder Squat Jump


Chris Freytag demonstrating surfer squat in a black tank top 1) Start in a squat position with body facing the side of the room but eyes looking forward.

2) Jump a full 180 degrees and land in a squat so that body is now facing the other side of the room. Keep eyes forward.

3) Continue to make 180 degree jump-turns with eyes looking forward and body staying in squat position.

Perform 24 jumps total.

 Pistol Squat


Chris Freytag demonstrating Pistol Squat in an orange tank top

A) Stand with feet hip distance apart and extend 1 leg long in front of the body.

B) Bring hands to hips or the front of your body for balance. Sit back into a squat and stand back up using your glute and hamstring muscles. Repeat on other side.

Perform 12-15 squats per leg.



Chris Freytag demonstrating Skaters in a pink tank top A) Start with your legs slightly wider than shoulder distance apart and arms at the sides.

B) Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.

C) Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

Perform 24 total jumps. 

Bird Dog Crunch


Chris Freytag demonstrating Bird Dog in a pink tank top on a purple yoga mat A) Kneel on the mat on all fours. Reach one arm long, draw in the abs, and extend the opposite leg long behind you.

B) Bring the elbow and knee in towards your center as you round your back remember to draw in your abs. Repeat.

Perform 12 crunches per leg.


Chris Freytag demonstrating skiers in a black tank top 1) Stand with feet together and knees bent holding bent elbows next to your side.

2) Keep feet together and jump turn so hips and toes point right.

3) Now jump feet together and turn so hips and toes point left.

4) Continue to switch jumping right and left keeping legs tightly together and arms and waist turning as if you are holding ski poles.

Perform 24 total jump turns.

Single Leg Hamstring Bridge

Chris Freytag demonstrating single leg hamstring bridge on a purple yoga mat A) Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees. Extend one leg long towards the ceiling.

B) Squeeze glutes and lift hips off the mat into a bridge. Lower and lift the hips pressing into the heel on the floor.

Perform 12-15 lifts per leg.

Take a quick break, get water, and start back at the top to repeat the routine again.

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