High Intensity Workout Exercises

The following cardio and strength workout is designed to take you to the limit by moving from one exercise to the next without stopping. However, they are not intended for the novice.

• Squats

From a standing, feet together position, squat with your hands on the floor in front of you. With your weight on your hands jump your feet backward quickly into a press up position then jump back to your original squat position and then stand up. Repeat between 10 and 20 times.

• Slow Pushups

Lie on the floor in a push up position. If you have an exercise ball put your feet together on the ball. After five push ups lower your body to halfway and hold for five seconds before pushing back up. Repeat for up to a minute.

• Power Jumping Jacks

Start with feet together arms by the sides. Leap upwards as powerfully as you can and at the same time extending arms overhead and outwards. Land with feet apart in a squat position arms folded horizontally with hands touching underneath the chin. Hold for a moment then jump strongly up to the start position. Repeat for up to a minute.

• Walking Lunge

Stand straight with feet together. Take a step forward, bending both knees at right angles as you lower your body into a kneeling lunge position keeping the forward knee just behind the toes of the front foot. Bring the other leg forward and step into the kneeling lunge. Traverse the room or exercise area for up to one minute. You can also hold dumbbells in each hand for added benefit.

• Ski Thighs

Stand with your back leaning against a wall and your feet about 18 to 24 inches (0.5 – 0.75 metres) away from it. Slide down the wall until your thighs are parallel to wall. You can either squeeze a medicine ball in both hands at chest height or squeeze your hands together. Keeping the position extend your arms, still squeezing the ball or hands together, out in front of you parallel to the floor before slowly returning them to the chest. Remain in the position and repeat the extended arms position for up to one minute.

This exercise will certainly help you with your  ski preparation.

• High Jogs

Nice and easy but done properly a really good exercise for the heart rate and lower body muscle building so don’t slack! Feet together, arms down by the sides with elbows bent so lower arms are parallel with the floor. Start jogging on the spot lifting each knee high enough to hit against your outstretched hand. If you are tiring after the earlier exercises take a short rest before starting high jogs as it is important to maximise the benefit by NOT lowering the hands to make it easier.

• Side Pushups

Assume a push up position and carry out one push up. As you rise put your weight onto your left arm and twist to the side as you reach for the ceiling with your right arm. Lower your arm to the floor, complete the push up and repeat raising the left arm. If you can repeat this for 60 seconds after performing the other exercises you will get top marks 10 out of 10!

• Triceps Dips

You will need a chair without arms or a good bench for this exercise. Sit on the chair, legs together and extended but not fully, with your hands holding the front edge of the chair. Taking the weight on your hands raise your body up and move your hips forward just off the chair. Lower your body by bending the elbows to near right angles before pushing back up. Repeat for up to 60 seconds.

There are precautions that you must take before trying this series of exercises. If you have any health conditions such as illness or injury check with your doctor before starting.