The 15-minute workout
Get fit with three, five-minute circuits
Every fall brings online blitzes of quick-fix diet schemes, magical fitness miracles and thousands of ways to enhance, tuck, nip or grow some part of your body, mostly from a vain perspective.
But there are good reasons for getting fit beyond looking good, especially at this time of year: Ski season is here.
The good news is that getting fit for skiing isn’t just good for those mountain excursions. It’s good for your entire life.
Whether you are a skier or not, this fitness program takes a mere 15 minutes a day. And besides, who doesn’t want more energy to feel less hazy and overworked and more in the game? Your insides will thank you.
Start with focusing on the simple step of accepting no excuses to avoid working out, adopt a get-inthe-game attitude, and you will see the benefit of exercise.
Ready, set, go. Here is a 15-minute MAD (Make A Difference) workout. It’s made up of three, fiveminute circuits for a total of 15 minutes from start to finish. Each activity on the circuit takes 4 1/2 minutes with 30 seconds of rest in between.
Tip: Follow a simple plan, but mix it up so you don’t get bored and reduce your chance of an overuse injury. This workout can be done at your house, hotel or at a gym.
1. Aerobic warm-up starts every session. Five minutes of jogging, biking or other activity like jumping rope or running in place with high knee raises.
Tip: To get your body ski ready, get off the bike or machines and incorporate balance into your workout by jumping rope or running in place on a Bosu half ball.
2. Lower-body bliss begins at floor level. Simply put your socks on and use your (splinter-free!) wood floors or slippery surface at home to do lateral slides. Take a small space and slide back and forth without crossing your legs. Another option is walking lunges. Put your hands on your hips and take a medium step forward. As you sink, lower your back knee almost to the floor. Work those glutes, hamstrings and lower back with squats.
Tip: Squats involve major muscle groups and work the entire body, so consider it a cornerstone exercise for skiers.
3. Core strength is the main course. Pick from challenging core
exercises, like a standard plank to begin. If you feel good, then try a rolling plank. Start with a straight plank, on your elbows, back straight, for 15 to 20 seconds, then roll onto one arm for a side plank, with the other arm stretched high in the air for five to 10 seconds. Switch sides a minimum of five times. For the second exercise, add a bicycle (the movement, not the machine). Lying on your back, raise a leg to 45 degrees while reaching the opposite elbow toward the knee. Switch legs and elbows, and create a cycling motion of the legs. A set of 20 guarantees you will feel some burning glory. Switch it up with leg lifts or crossovers.
Tip: Core strength is vital not only for skiing, but for everything you do, so while you feel the burn remind yourself that this is preparing you for swimsuit season as well.
4. The upper body. Go caveman and try the medicine-ball smash. Raise the ball above your head and slam it down to the ground. Pick it up quickly from the bounce and repeat in sets of 15. There are many other upper-body strength workouts you can incorporate. Yoga lovers will enjoy the pain of the downward dog pushup. For those who like classics, try old-fashioned pull-ups and pushups.
Tip: While developing your strength, you can get your stress out as well. With the ball smash, you won’t believe how much fun it is to act like a seven-year-old throwing
toys around.