If you read yesterday’s post, you will remember that “getting in shape” does not mean the same thing for every sport. It turns out that getting in shape for Alpine skiing is different from getting in shape for Telemark and Nordic skiing. Go figure. I do both. I will have to be in double-good shape.
As you no doubt know, cross-country skiing and telemarking both require a lot of cardio-stamina. Bryan Whitesides, a PT at SOAR in Grand Junction, CO and the creator of betterrunner.com and injuredrunner.com informed me however, that these disciplines also require one-legged balance.
Alpine skiing requires balance, of course, but generally the legs are moving mostly in concert with one another. Tele and xc require a different sort of independent leg balance, and dare I say, coordination.
The BSM 15 Minute Nordic Skiing Workout
Equipment Needed: Kettle Ball weight or dumb bell weight (approx. 8 pounds)
1. Kettle Ball Side Swing. Stand on both feet, about hip-width apart. Lift one leg off them ground. If you lifted your left leg off the ground, hold the weight in your left hand. Balance on one leg and swing the weight front to back along your side. Repeat 20 times and switch sides.
Using a dumb bell and swinging it by my side.
2. Kettle Ball Front Swing. Stand on both feet, about hip-width apart. Lift one leg off them ground. If you lifted your left leg off the ground, hold the weight in your left hand. Balance on one leg and swing the weight from side to side in front of you. Repeat 20 times and switch sides.
Swinging the weight across the front of the body.
3. Lunges. Spread your legs wide apart, front and back. Lunge forward until your front knee is 4-6 inches above the floor. Make sure your rear heel is up (just like tele and xc skiing) and keep your weight centered between your legs (not forward over your knee, not back over your flexed foot, but right there in your core). Repeat 20 times.
Lunges, Lunges, we all love lunges!
4. Scissor Jump. This exercise starts in the lunge position. As you leave this position, you jump into the air, scissor your legs into opposite positions and lunge. Basically, you go from a right-leg forward lunge to a left-leg forward lunge, by switching your legs in mid-air. Yes, here is a link to a video demonstrating how this is done!
5. Ab Pullovers. This is another tricky one that is best described visually. Here is the link to the ab pullovers. Basically, you want to lie on your back, on an elevated surface (most gyms have “steps” used for aerobics and pump classes) so that you can grasp the back of whatever you are lying on with your hands. Using your abs, you want to roll backward, elevating your legs. Keeping your abs firm, slowly roll your back onto the table scissoring your legs 5-10 times as you come down. Repeat 5 times.
Keep up the cardio and repeat the entire workout 2-3 times per week.
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