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Winter Workout with Strength Training Exercises for Skiing, Snowboarding, Ice Skating

How This Workout Works

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Look hot from behind and smokin' on the slopes with this all-in-one abs-, butt-, and thigh-blaster. "The same drills that give you strength and stamina for skiing and ice skating also get you tight abs and a crazy-toned lower body," says trainer Stephanie Levinson, who created the Aspen Ascent class at the Sports Club/LA in New York City. Translation: The sculpting you do now will mean you'll unwind in an aprés-ski hot tub rather than with your sore AF legs buried under ice packs. (They'll also keep you limber for these family-friendly outdoor winter activities that double as a workout.)

All it takes to do this winter sports workout is a set of light (3- to 5-pound) or medium (8- to 10-pound) dumbbells and a gliding disk, a paper plate, or a towel.

Photo: Westend61/Getty Images

Sweeping Squat

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A. Stand with feet hip-width apart, left hand on hip, holding a weight in right hand. Squat low and touch dumbbell on floor in front of you.
B. Stand up, lifting weight overhead and raising left leg out to side as you hinge at waist toward left (as if doing a standing side crunch).
C. Return to squat and repeat.

Do 10 reps. Switch sides and repeat. Do 2 sets.

Targets: shoulders, arms, abs, butt, quads, and outer thighs

Photo: Jason Todd

Chair Lift

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A. Stand with legs hip-width apart, holding a dumbbell in each hand, elbows bent 90 degrees by sides, palms facing each other.
B. Squat as you extend arms toward floor and then raise them to shoulder level in front of you.
C. Stand up, lifting right knee in front of you to hip height while driving bent elbows back to sides.
D. Return to squat and repeat, this time lifting left knee.

Do 2 sets of 10 reps, alternating sides.

Targets: shoulders, back, biceps, butt, and quads

Photo: Jason Todd

Falling Abs

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A. Lie faceup on floor, hands behind head, with a gliding disk (or paper plate or hand towel) underneath each foot.
B. Crunch up while sliding heels toward butt. Lower to start.

Do 2 sets of 20 reps.

Targets: abs
Scale up: Keep head from touching floor between reps.

Photo: Jason Todd

Figure Skater

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A. Stand with feet hip-width apart, a dumbbell in each hand, arms by sides.​
B. Lunge back with right leg, crossing right foot behind left leg and bending both knees 90 degrees (as if doing a curtsy).
C. Raise arms out to sides at shoulder level as you step right foot out to right and return to standing.
D. Repeat curtsy, this time lunging back with left leg.

Do 2 sets of 20 reps, alternating sides.

Targets: shoulders, butt, quads, inner thighs, and outer thighs

Photo: Jason Todd

Aerial Skater

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A. Stand with feet together, holding a dumbbell in each hand.
B. Lift left leg directly behind you as you hinge forward from hips so that body is parallel to floor and arms extend down with palms facing each other.
C. Holding position, bring bent elbows by ribs, then extend arms behind you, pressing weights up.
D. Reverse movement back to start, bending elbows and then lowering weights before standing up.

Do 10 reps. Switch legs and repeat. Do 2 sets.

Targets: shoulders, triceps, abs, butt, and hamstrings
Scale up: Keep lifted leg from touching floor between reps.

(Related: Elena Hight Shares How Yoga Helps Her Stay Balanced On and Off the Slopes)

Photo: Jason Todd

The Mogul

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A. Stand with feet together holding a dumbbell in each hand.
B. Lower into a deep squat, torso hinged forward in a tuck position, and bend elbows by ribs 90 degrees, palms facing each other (as if skiing).
C. Maintaining tuck, pivot on balls of feet to face toward left, then pulse up and down 1 inch for 4 counts.
D. Pivot back to center, repeat pulse; pivot to right, repeat pulse, to complete 1 rep.

Do 5 reps, then repeat 5 reps, this time pulsing only 2 counts at left, center and right. Do 2 sets.

Targets: butt, quads, and calves
Scale up: Jump to change direction rather than pivoting.

Photo: Jason Todd

Cross-Country

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A. Stand with feet together, holding a dumbbell in each hand near shoulders, palms facing forward.​
B. Side lunge with right leg to right, bending knee 90 degrees and keeping left leg straight.
C. Extend arms overhead as you step back to center.
D. Lunge forward with right leg, bending both knees 90 degrees, lowering weights to shoulders.
E. Return to standing in center, pressing weights overhead; lunge backward with right leg, bending both knees and lowering weights to shoulders.
F. Return to center, lifting weights overhead.

Do side-, front-, and back-lunge combo 8 times; switch legs and repeat. Do 2 sets.

Targets: shoulders, arms, butt, quads, inner thighs, outer thighs, and calves

Photo: Jason Todd

Icy Circles

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A. Holding a dumbbell in each hand, stand with feet together, right foot on a gliding disk (or paper plate or hand towel).
B. Lower into a deep squat, torso hinged forward in a tuck position, and bend elbows by ribs 90 degrees, palms facing each other (as if skiing).
C. Maintaining tuck, trace a large circle on floor with right foot as you curl weights toward shoulders.

Do 15 reps; switch sides and repeat. Do 2 sets.

Targets: biceps, butt, quads, inner thighs, and outer thighs

(Related: These Apple Watch Apps Let You Measure Your Ski and Snowboard Performance)

Photo: Jason Todd

Essential Three-Minute Soother

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These stretches de-stress the muscles most frequently fried on the slopes—those in the back, hips, thighs, and calves—so they can mellow out, not freeze up.

Spinal Twist

A. Lie faceup on floor with legs extended. Pull left knee into chest with right hand, then cross knee over to right side.
B. Extend left arm out to side.

Hold for 15 to 20 seconds. Switch sides and repeat.

Stretches: back and hips

Photo: Jason Todd

Down Dog with Heel Raise

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A. Begin on all fours, then lift hips toward ceiling while pressing heels into floor so that body forms an inverted V; align head between arms.​
B. Cross right instep over left heel, then lift and lower left heel.

Lift and lower heel 8 times. Switch sides and repeat.

Stretches: shoulders, back, hamstrings, and calves

Photo: Jason Todd

Forward Fold

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A. Sit on floor with right leg extended, left knee bent out to side with sole of left foot touching inside of right thigh.​
B. Lean torso forward over left leg, placing palms or elbows on floor.

Hold for 15 to 20 seconds. Switch sides and repeat.

Stretches: lower back, quads, inner thighs, and hamstrings

Photo: Jason Todd

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