Day Five: Lower Body
Warm up for five minutes on an inclined treadmill.
Perform four rounds of each exercise. In between rounds hold a squat for one minute.
- 15 barbell squats, or Smith machine squats
- 25 walking lunges (each leg)
- 15 kettlebell sumo squats: Make sure your feet are wide and your heels are slightly turned in, toes turned out.
- 15 lying-machine hamstring curls
- 15 Bulgarian split squat (each leg): Keep one foot up on a bench and the other leg out in front.
- 15 dumbbell straight-leg dead lifts
More: 6 Moves to Knockout Legs
Day Six: Core and Cardio
Warm up for five minutes on the stairs.
Perform four rounds alternating:
- 400 meters on the rowing machine.
- 20 v-ups
Complete a half-mile treadmill run or walk at a 7-percent incline.
Perform three rounds; 30 seconds for each exercise:
- Bicycle crunch
- Flutter kicks
- Toe touch crunch
- Reverse crunch
- Superman
More: How to Tone Your Back With the Superman Exercise
Day 7: Total Body
Warm up for five minutes on the rowing machine.
Perform three rounds:
- 20 kettlebell sumo squat rows and 20 body weight squat jumps
- 15 dumbbell squat presses and 15 open palm dumbbell curls
- 20 walking lunges with medicine ball twist (each leg) and 20 Russian twists each side
- 20 kettlebell swing
- 20 burpees
- 1/10-mile treadmill sprint followed by 30 mountain climbers (each leg)
Finish one mile on the stairs.
More: Glossary of Fitness Terms for Ski Season
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