Ski Fitness Training Program
3 Seasons
Do you love skiing?
I love it, and the most important thing is to be physically fit to avoid injuries while skiing. Skiing is only fun when you are strong and fit to reach your limits.
I created that course because many people ask me how I prepare for winter, and here we go. :) This course includes a three-month fitness plan to get your legs ready to send it on the mountain.
If you have any questions, please send me a message, and I will help you.
Take care and good luck
sending skiers hugs
Nina
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Ski Fitness Program Season 1 + free 12-week training plan
Episode 1
I created that course because many people ask me how I prepare for winter, and here we go. :) This course included a three-month fitness plan to get your legs ready to send it on the mountain. Snow has already arrived to start now and be fit.
If you have any questions, please send me a message, ... -
03:13Episode 2Home Workout Nr. 1
Episode 2
What to do:
15 min WARM UP (running, rope skipping, biking)
HIIT WORK OUT SESSION - I did every exercise for 30 seconds
3 - 5 series, if you are motivated to 8 - 10 series
15 min COOL DOWN (no stretching) -
Athletic Training 3 - Coordination Workout with a gymnastics ball
Episode 3
Coordination Workout
Welcome to the place to play around. :)Today we focus on coordination because, in skiing, coordination, especially in the ankle joints and the small muscles around (stabilising the joints), is very much needed. So we strengthen them through coordination exercise, helpp av...
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05:11Episode 4Coordination Workout with Black Roll
Episode 4
Coordination Workout
Welcome to the place to play around. :)Today we focus on coordination because, in skiing, coordination, especially in the ankle joints and the small muscles around (stabilising the joints), is very much needed. So we strengthen them through coordination exercise, helpp av...
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06:27Episode 5Coordination Workout with Ski Boots
Episode 5
Coordination Workout
Welcome to the place to play around. :)Today we focus on coordination because, in skiing, coordination, especially in the ankle joints and the small muscles around (stabilising the joints), is very much needed. So we strengthen them through coordination exercise, helpp av...
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00:24Episode 6Exercise 1 - Upward Downward Frog Core
Episode 6
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
00:37Episode 7Exercise 7 - Side chicken handle lovers
Episode 7
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
00:39Episode 8Exercise 20 - Squat advanced
Episode 8
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
00:53Episode 9Exercise 8 - Plank advanced
Episode 9
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
01:41Episode 10Coordination Stairs Workout
Episode 10
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
Exercise 6 - Plank position tip it like it's hard
Episode 11
Train hard and ski better.
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00:28Episode 12Excercise 19 - Send it Crunches
Episode 12
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
00:59Episode 13Exercise 21 - Single Leg
Episode 13
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWN
AAlways train both sides. (left & right)
You will love me again after the work... -
Exercise 16 - Mountain Climbers in a different way
Episode 14
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
00:33Episode 15Exercise 14 - Core like Spiderman
Episode 15
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
00:20Episode 16Exercise 15 - Plank Pose advanced
Episode 16
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
00:51Episode 17Exercise 4 - Single Leg coordination
Episode 17
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
03:09Episode 18Home Workout Nr. 2
Episode 18
What to do:
15 min WARM UP (running, rope skipping, biking)
HIIT WORK OUT SESSION - I did every exercise for 30 seconds
3 - 5 series, if you are motivated to 8 - 10 series
15 min COOL DOWN (no stretching) -
Exercise 3 - Leg workout (not for people with knee issues)
Episode 19
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
00:31Episode 20Exercise 13 - Core Table Top
Episode 20
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
00:45Episode 21Exercise 10 - All fours position fun
Episode 21
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina -
00:59Episode 22Exercise 12 - Yoga meets Core
Episode 22
I know it can be challenging, but don't stop - you can do it! I believe in you.
Instruction:
5 min WARM-UP ideally Black Roll
3 - 4 series each 10 - 12 times or 30 sec. one exercise / or per side
5 min COOL DOWNYou will love me again after the workout. :) Enjoy
Skiers hugs
Nina
