October Workout Ski Jump - STRENGTH

Need 2x10/12 # weights
Do workout at a park/ field/ big room

Jog 3 laps around a park (2 laps if small park)

20 Burpees with push ups
20 Squat Jumps on a picnic bench
Repeat 3x

Rotational Lunge across field holding weight with both hands shoulder height. Maintaining perfect posture and rotating to each side.
Sprint back to starting point holding weight above head. Drop weight and sprint out and back.
Repeat combo of lunge and sprints 3 x

Mountain Climber 20 count
Push Ups holding weights and doing rows in between each rep. 20 reps.
Repeat combo 2x

Slalom Ski Jumps down a 200 yard line- Jump with both feet, picking them up high off the ground to gain leverage, and jump from side to side. Sprint back to starting point. Repeat 4x

Mountain Climber 20 count
15 Triangle Push Ups w/every third holding in staring position for 10 seconds
Repeat 3x

8 Hill Repeats-
Find a hill and repeat it with the
First 4 reps-70% intensity holding 1 10# weight overheard
Second 8 reps- Sprint 100% intensity to top

20 Squats holding weights
15 Squats with overhead press holding weights
20 Jumping Jacks
Repeat 3x

Plank on Forearms- Max Out
Repeat 3x with rest of 30 seconds in between

Jog 1 Lap Around Park

Stretch

Way to go SKI BUM- you are done!

* With all exercises remember to engage your core, keep your shoulders back, relaxed knees and hips in alignment.

© 2009 Erin Shirey