Downhill Skiing 2-Week Fitness Plan
This Downhill Skiing 2-Week Fitness Plan is a comprehensive, full-body workout plan designed for the avid skier to get in the best possible shape for a ski trip.
As avid skiers, our friends and clients always asked us how to get in shape for skiing. Since we were moving to Argentina for ski season in two weeks, we decided to create this program to help us get fit for skiing in 2-weeks.
This skiing fitness program is the most efficient way to get legs and core in shape for the best skiing of your life. These 30-minutes ski workouts are streamed and require no equipment. Therefore, you can complete these ski exercises at home.
All major muscle groups to get in shape to ski are targeted in a calendar optimized to build strength, flexibility, and stamina. Our ski prep 2-week workout plan comes with a calendar, free access to the workouts, and our support.
Now, let’s dive in and talk about how you’ll get in shape for skiing.
skiing 2-week fitness plan
What To Expect?
Our downhill skiing 2-week fitness plan is hard. And, the intermediate-advanced ski prep workout routines challenge your strength, agility, and explosiveness. However, safety and injury prevention are even more critical.
Therefore, our skiing 2-week workout plan will focus on flexibility, balance, and range of motion to prevent injury. We guarantee that this is the best way to get in shape for skiing in the shortest amount of time.
Before you commit to the skiing 2-week fitness plan, take our Fitness Test. You’re ready for these ski prep workouts if you pass as intermediate or better, especially in the Core Strength and Lower Body Strength tests. If you don’t pass, the skiing exercises for legs will be too intense and may cause injury.
The 2-week skiing fitness program uses professionally designed skiing workout routines that will guide and educate you through every step of every workout. Since the workout plan consists of short, challenging total body workouts every day of the week, it’s the only exercise you’ll need to prepare.
How To Get In Shape For Skiing
As experienced skiers, we know that cardio, lower body, and core strength are critical to maximizing performance, safety, and fun on the slopes.
Lower body strength is critical to protect your knees while holding chair pose as you race down the mountain over moguls and around icy turns. Therefore, leg workouts are essential to prepare for skiing.
Core strength is also crucial for stability and reducing muscle strain in your lower back pain. The most efficient way to train your core and legs for skiing is to combine intense cardio with plyometric strength training while always engaging your core. But, ski conditioning exercises must include recovery.
Getting in shape for skiing is not all about beating your body into great shape. Instead, strengthening and improving cardiovascular condition, flexibility, balance, and range of motion are all important. This is what keeps us skiing hard, mogul after mogul, and day after day.
So, yes, this is a well-rounded approach to ski prep fitness. But how is it possible to get fit for skiing in two weeks?
The Best Way To Ski Prep in 2 Weeks
Many ski experts recommend individual strength, balance, and plyometric moves to train your body physically for a few weeks or months. But wouldn’t it be more effective to combine 2-3 exercises at once without resting to maximize the cardiovascular benefit?
In our experience, our downhill skiing 2-week fitness plan’s explosive, functional, and high-intensity workouts accomplish significantly more in less time (and we test our workouts thoroughly). This is the best way to get legs, core, and lungs in shape for skiing.
Following our success with the program, we created our downhill skiing fitness plan to include these short, structured workouts that can be done at home and don’t require any equipment. As avid skiers ourselves, this workout plan has been tested and proven. Our conclusion: you can get in great shape for skiing in just 2-weeks!
As we mentioned, the skiing 2-week fitness plan is challenging. However, there are built-in recovery days, such as yoga, to reduce the chance of injury. You must follow the program calendar day-by-day. Remember, train smart not hard.
why you need this
Reasons To Be In Great Shape For Skiing?
The truth is, you are not going to enjoy the slopes unless you get in shape to ski. You need to be fit to ski hard and stay safe. Plus, it’s easier to have fun and enjoy the beauty around you when you’re not dragging down the mountain with sore quads and an achy back.
We all know that ski trips can get tough that third and fourth day – if you’re not in the best shape. Instead, you’ll be leaning into the mountain and feeling fresh.
When you’re in shape for skiing, you can fit more slopes into the day. Since you’re likely operating on limited vacation time, being in better shape for skiing allows you to do more while on the mountain!
Whether you are at a ski resort or on a backcountry ski trip carrying your skis on your back, being in shape makes you ready for anything. If you’re feeling good, why not leave the chair lifts behind and hike up to the top of the next bowl?
The worst thing that can happen on the slopes is an injury. Being fit for skiing will reduce the risk of injury by improving balance, range of motion, control, and strength. All significant reasons why you need to be fit to ski.
5. Maximize Return
You invested time, money, and vacation days into your ski trip. Why not also invest your energy into the best exercises to get in shape for skiing?
Why This Downhill Skiing Fitness Plan Is The Best
1. It’s Fast and Fun!
All ski prep workouts are around 30-minutes. The skiing workout routines are fun too. Sorry, but the StairMaster and treadmill are mind-numbingly boring, and they won’t prepare you for the moguls and all the powder. With this program, you’ll have plenty of variety to keep you focused and out of your comfort zone.
2. It’s Stupid Simple.
No gym required and all you need is your body weight. No more online picture-by-picture routines telling you to do lunges until your legs fall off. With us, you’ll have a calendar to follow, and online steaming workouts that instruct you on what to do, how to do it, and for how long.
3. It’s Functional Training.
Our program is going to challenge your body in similar ways as skiing. The skiing leg workouts will challenge your thighs and abductors, just like carving a freshly groomed run.
4. Skier Approved
Developed by skiers for skiers. We all know how valuable our time is on the ski mountain. Let’s make the most of it!
here's the plan
the alpine skiing 2-week workout plan…
Here’s The Training Plan:
– Our ski training workouts don’t require weights, benches, pull-up bars, or bands. The only recommended equipment is tape (for marking the floor) and a yoga mat, carpeted floor, rug, or bath mat for padding.
– You don’t need a gym to get ski ready with this program. All workouts can be done at home, in a hotel room, at a local park, or in your grandma’s basement.
– You’ll work out 7-days a week. Two of those days are reserved for yoga and active recovery to keep you injury-free.
– Workouts are about 30 minutes. The shortest routines are 25 minutes, and the longest is 40 minutes, including warm-up and cool down.
– You will download the Skiing 2-Week (bonus 3rd week included) Fitness Plan calendar and gain access to the workouts on Beachbody On Demand for free.
– If you use a heart rate monitor, you can compete with us for each workout.
– Lastly, complete our bonus exercise if you are feeling ambitious, and stay accountable in the Skiing 2-Week Fitness Plan Portal.
The Fitness Plan Rules:
Rule 1: Trust The Process
Follow the skiing fitness program calendar to a “T.” A goal without a plan is just a wish, and getting fit for skiing in 2-weeks is a BIG goal! Don’t decide that you didn’t like a workout and skip it. Usually, it’s the workouts that we dread (such as cardio or leg day) that bring us the most significant results.
Rule 2: Buddy Up
Do this program with your partner (added accountability and a relationship boost) or skiing buddy (you don’t want them slowing you down). If they follow the 30-minute ski workouts, they’ll be able to keep up!
Rule 3: Be Accountable
Be accountable via email or through the Skiing 2-Week Fitness Program portal. The more you share, the more we can help and motivate. We have now put thousands of people through these workouts, and those who stay accountable are significantly more likely to finish what they started.
Rule 4: Focus
This program is the best way to get in shape for skiing. What’s more, is it’s the only program you need. Don’t feel like you need to do any additional exercise beyond this plan. This could lead to overtraining and injury.
Instead, focus your time on eating healthy foods like lots of veggies, healthy carbs, and beans. Also, remember to drink lots of water (especially if you’ll be at elevation) while you watch Warren Miller videos.
Before signing up, check out our preview of Day 1, along with an FAQ section. This is the best way to get in shape for skiing. We look forward to helping you train hard for the best ski trip of your life!
Skiing 2-Week Fitness Plan
This Downhill Skiing 2-Week Fitness Plan is a full-body workout plan designed for the intermediate athlete to get in the best possible shape for a ski trip, and fast. All major muscle groups needed for skiing are targeted in a calendar optimized to build strength, flexibility, and stamina.
Our skiing 2-week workout plan comes with a calendar, free access to the workouts, and support from the Ryan and Alex Duo Life team. As avid skiers ourselves, this is a proven plan to train hard for the best ski trip ever.
See A Preview Of Day 1
Day 1: Focus T25 Cardio
Duration: 25 minutes with an added 2.5 minute cool down
Workout data, Alex: 161 bpm heart rate maximum and 123 calories burned
Workout data, Ryan: 169 bpm heart rate maximum and 355 calories burned
BONUS workout (after your scheduled workout):
Wall sits until failure. Bend your knees to 90 degrees and put your weight into your heels. Breathe, visualize that fresh powder on the slopes, and enjoy the burn! This leg exercise is the best way to get legs in shape for skiing.
Alright, day one is the foundation for getting in shape to ski with skiing leg exercises, intense cardio, and a constant focus on engaging the core. The workout today is fast-paced compound movements.
Make sure you maintain proper form and DO NOT fight through any knee or back pain. Instead, if you feel any pain, reduce the impact of the workout by following the modifier on the screen. Below are pointers to get the most out of this workout.
Always engage the core.
Core strength is critical for downhill skiing. Have you ever felt lower back soreness after the first day on the slopes? That is because your abs weren’t strong enough.
Focus on form with the lunges.
Make sure you keep your knee behind your toe. Quadricep strength is vital for skiing. On a multi-day ski trip, your quads are usually the first to go around the third day. Strong quads are going to protect your knees and allow you to give the mountain a beating… instead of the other way around.
Move really, really fast!
This is a cardio ski prep workout. To maximize your 25-minutes and your heart rate, make sure you are pumping your arms wildly. Drive your hands from cheek (butt) to cheek (face) rapidly. Skiing requires cardiovascular endurance, and we need to get in shape for skiing quickly.
These plyometric moves are the secret to getting your legs in shape for skiing. Leg exercises are a huge component in this Skiing 2-Week Fitness Plan. These moves quickly strengthen your lower extremity muscles and train them to be explosive. Exactly what you need to get that massive adrenaline fix and stay safe as you’re flying down the mountain in 12-inches of powder! Make sure you are bending your knees on the landing and jumping as high/far as you can with proper form.
Look out for strength imbalances.
There are a lot of unilateral moves in this routine. Notice if you have any strength or balance differences between your right and left legs. Poor flexibility is the number one cause of injury, but these imbalances are a close second, especially when you are doing high-intensity sports like downhill skiing. These unilateral jump moves will expose any imbalances, and they will improve in the coming weeks. Do your best, trust the process, and enjoy getting in shape for skiing!
See Program FAQs
What day is best to start?
It really doesn’t matter. You will be doing a workout, yoga, or active recovery for every day of the week for 30 minutes. Start as soon as possible! Monday works well.
What if I have more than 2 weeks?
That’s great! Way to be on top of it. This skiing fitness program can be done more than once. You can also spread it out by mixing in your own training. Your Beachbody On Demand free trial, however, is only free for two weeks. After that, you’ll be charged the 3-month subscription price of $39.
What if I want to lift weights to prepare?
You can, but you don’t need to. Lower body strength, agility training, and explosive plyometric moves are a huge part of this skiing fitness plan. To get fit for skiing in 2-weeks, they are WAY more effective than weights. How about this: if you can walk normally on Day 3 then go ahead and do weights!
What if I prefer to workout at the gym?
Go ahead. You can stream these workouts on your phone, tablet, or laptop and even download up to seven workouts for offline viewing. The gym is a great place to do that, but it’s not necessary.
How much space do I need for the workouts?
The more you have, the better, but you can always modify the moves for your available space. We regularly do these workouts in hotel rooms in a 6’x6′ area.
What fitness difficulty level is this program?
Intermediate to advanced. There is a modifier to follow in each workout if you feel the moves are too advanced. If you work out every day and consider yourself to be close to peak condition, this will still challenge your balance, flexibility, range of motion, lower body strength, and explosiveness. If you’re in average shape, not quite ready for ski season, these workouts will challenge you considerably.
Are you the trainer in the workouts?
No, we are not the personal trainers recording these videos. These are world-renowned, master trainers like Tony Horton, Shaun T, Autumn Calabrese who have professionally designed programs marketed through Beachbody. We have ample experience doing these workouts with the trainers live as well as on our own.
What is the cost of Beachbody on Demand?
As mentioned, this program includes a free 2-week trial of Beachbody on Demand. If you decide to continue after the 14 days, you will pay $39 for a 3-month membership plan. If you would not like to pay, let us know, and we will help you cancel on time (or get a refund if you forget).
What if I can’t stream BOD in my country?
We don’t live in the US, Canada, or the UK, but we still stream these workouts anywhere. If you don’t live in one of these countries, do you have a friend or family member that does? The billing address on the credit card used to create the account must be from the US, Canada, or the UK. Ask if they can do you a favor.
Hey we're Ryan and Alex
The creators of Ryan and Alex Duo Life. We are a husband-wife duo and “lifestyle engineers.”
After eight years working in the corporate world as engineers, we left our high-powered jobs to tackle our true passion — helping couples engineer their best lives.
The synergy of our engineering minds and ten years of health coaching experience produced Ryan and Alex Duo Life. Our mission is to help you transform your bodies, minds, and relationship as a couple.
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