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Fitness Circuit 1

Circuit 1 emphasis overall strength, an easy aerobic component (skipping rope), and introduces some of the flexibility and foot dexterity exercises. It should take about 30 minutes to perform. Take it easy the first times you do the circuit - partial lunges are fine if you haven’t done them before. Similarly with the cross kicks - if you can’t kick your hand, don’t worry, just swing the leg in that general direction!

Click on any exercise to read details, notes, or alternatives.

Required apparati: skipping rope, stretch cord (resistance band), sturdy bench or chair; high bar optional

Exercise............................Duration or Repetitions....................Apparatus
Skip rope..........................3 minutes.......................................jump rope
Squats ............................10-15............................................stretch cord optional
Fwd lunge walk, cross kick...50 yards
Overhead shoulder press.....10-15...........................................stretch cord
Skip rope..........................2 minutes......................................jump rope
Push-ups...........................10-15...........................................bench optional
Pull-ups or row...................10-15...........................................high bar or stretch cord
Side crossing steps.............2x50 yards each direction
Seated leg tucks................10-15
Lying back extensions.........10-15
Skip rope..........................2 minutes.......................................jump rope
Triceps bench dip..............10-15.............................................bench
Curls or chin-ups................10-15.............................................stretch cord or high bar
Side lunge walk, cross kick...50 yards
Calf raises..........................10-15.............................................step
Shin raises.........................10-15.............................................step