If you have been following my weekly column in the Bath Weekend Magazine, that comes with the Bath Chronicle, you will have seen a variety of bodyweight exercises in January that make up a short workout you can do anywhere. There are 7- 8 exercises that you can put together into a short routine with the help of the video below. This routine would be a great way to prepare for skiing or if you are not off to hit the slopes it is a great way to get fitter, stronger and burn some calories – there is a warm up video at the bottom of this blog post so be sure to use it 🙂
There are a few options with this “ski fit” workout – you can either work on a time based format or repetitions. I’m going to suggest the workout below for you to start with which involves doing 30 seconds of an exercise and then resting for 15 seconds before you do the next exercise.
- 2 feet glute lifts x 30 secs *
- Squat front kicks x 30 secs
- Reverse lunges – either alternating x 30 secs or 30 secs one leg then switch
- Ice skaters
- Wide squat hold
- Jump Jump Squat
- 1 1/4 squats
rest 45 – 60 seconds then repeat 3 – 5 sets in total so it should take you somewhere between 15 – 30 minutes to do the whole workout.
- If you don’t find this too challenging I suggest you do the single leg version of glute lifts and do 30 seconds each leg which is much tougher.
Be sure to do your lower body stretches afterwards holding each for at least 30 seconds and really thinking about what you are stretching to get the full benefit.
If you have a medical condition please consult a doctor before performing any of these exercises
If you’d like to know more about technique then please read the section below and remember anyone can do these exercises even if you are not off to ski, infact that is why these kind of exercises feature at our group outdoor exercise classes at Zest Bootcamp in Bath.
Lie on your back, feet hip distance apart, legs bent, knees in line with feet and hands by your side palms facing up (so you don’t push into the ground). Gently squeeze your bottom and lift your hips off the floor inline with knees whilst relaxing neck and shoulders. Push into the heels rather than the toes to engage the glute muscles (imagine you are lifting you toes slightly). Keep your deep abdominals gently pulled in. You can also place your arms across your chest to make it more challenging as you can’t push into your arms.
SINGLE LEG GLUTE BRIDGE
Once you have mastered the above you can do a single leg version which can help address any inbalances with a stronger or weaker side. Often we are stronger on our dominant side, e.g. right side if you are right handed because you probably use that side more. Bend your left knee and take your leg off the floor whilst pushing into your right heel (to work the right side). There is also an option to straighten your leg to do these single leg glute lifts if your hamstring flexibility allows.
SQUAT FRONT KICKS
Start with feet shoulder distance apart and squat down, then as you come up you lift up your right knee inline with your hip then kick out the foot infront of you. Return the foot down to the floor, squat then repeat with the left leg so you alternate the leg kicking between each squat. Be sure to keep your chest lifted, your back straight and look forward as you squat down, keeping the weight into heels.
This video shows you how to do squat front kicks:
Don’t forget to do a little warm up before you exercise – there is a video at the bottom of this blog post.
Stand on your right leg with other leg off ground and slightly behind you then jump to left and land on your left leg (without putting the other leg down) and jump back onto right leg etc. Be sure to land with a bent knee as that works the stabilising muscles of the hips and use your arms to burn more calories. Imagine you are a speed skater dressed in lycra from head to toe!
Start with feet hip distance apart, hands either on hips or behind head, chest and head up with shoulder blades squeezed together step your right leg behind you and bend your knee until it almost touches the ground, keeping head and chest up (think good posture). Focus on keeping knee aligned with your shoe laces rather than letting it travel inwards as this puts strain on the knee. Push from the front heel and squeeze your bottom to return to start position and repeat the same leg for required number of repetitions then do same with other leg.
WIDE SQUAT HOLD
Feet wider than shoulder distance apart, toes turned out 45 degrees, hands either on hips or in prayer position infant of body, keeping your core braced bend your knees so your hips drop down inline with your knees, whilst you keep your chest lifted, shoulders pulled back. Ensure the knee cap tracks out in the direction of your shoe laces and don’t cave inwards. You should feel your inner thighs more in this exercise than in normal squats.
Sometimes the static hold exercises known, as isometric, feel more challenging than the ones with movement and they are great way to get stronger.
Top Tip … If you have trouble squatting low try folding up a mat and placing under your heels as this will help you if you have tight ankle joint (which many people do have).
1 AND 1/4 SQUATS
Feet shoulder distance apart, arms infront of you for balance or in prayer position, keeping your core braced bend your knees so your hips drop down inline with your knees, whilst you keep your chest lifted, shoulders pulled back. Ensure the knee cap tracks out in the direction of your shoe laces and don’t cave inwards. Many people have tight calves and ankles which means they struggle to get low down on a squat so one way to help this is to fold up a towel or a mat and rest the heels on the edge to allow a greater range of motion. Really squeeze your bottom at the top to engage the powerful glute muscles for strength and a nice shaped booty 🙂
For this version of a squat you will squat down to your maximum depth then come up only halfway then go back down to bottom of squat then come all the way up – that would be one repetition. This version keeps the muscles in your thighs working for longer so a nice challenge.
JUMP JUMP SQUAT
Start with feet together and do 2 small jumps then jump feet out into a squat then back into the middles for 2 jumps so the rhythm is… in, in, out or jump, jump squat. As you jump back in from the squat to the jumps with feet together really squeeze your glute muscles (cheeks together ladies!) Be sure to keep an eye on you knee caps and make sure they track inline with your shoes and don’t cave inwards as you squat – always think of knees outwards.
Here is a 2 minute WARM UP VIDEO you can do anywhere and especially important to do if you are exercising early in the morning.
So there you go – enjoy….. and for anyone in Bath who isn’t very motivated to exercise on their own and would prefer to be in a group of like-minded women, with a coach to help with technique and to get the most of out each individual, then come to our next trial week at Zest Bootcamp on February 27th. We work with all ages & abilities and are poles apart from any kind of military style shouty bootcamp that you may have seen around – we are more like group personal training. To book a space on the next trial just fill your name and email in the box here on the home page and we will get you booked on…. if not now when?
ps for anyone who hasn’t yet downloaded my free 10 minute CORE WORKOUT – click here to get your copy.