30 Day Ski Prep Workout

By Rad Dad and Fitness Expert Oct 20, 2020
We have compiled 30 days of at home, bodyweight workouts you can complete to prep you for the ski season with little to no equipment!
30 Day Ski Prep Workout

Looking to get ready for the ski season? Here are 30 bodyweight workouts that you can do to prep for opening day on November 19! There are a variety of movements, time domains, and rep schemes to challenge yourself and make the most of the shoulder season. The links will provide you with a movement demo video or some helpful tips to perform them. You can do all 30, cherry-pick, or choose a few each week to toss into your regular workout routine. I generally suggest 3 days on, 1 day off, 2 days on, 1 day off for a productive week of training. This allows for intensity while still giving you time and energy for your activities outside the gym. Buckle up! More tips on getting ready for ski season can be found here.

Term glossary: 
AMRAP — as many rounds as possible
EMOM — every minute on the minute
OTM — on the minute

If you are unable to run you can sub the run for 2 minutes of jump rope or mountain climbers.



Day 1:

AMRAP (as many rounds as possible); 12 minutes


Day 2: 

4 Rounds

Goal: Sub 12 minutes
*If you are unable to run you can sub it for 2 minutes of jump rope or mountain climbers.


Day 3: 

AMRAP 9 minutes


Day 4: 

6 Rounds 

Goal: Sub 14 minutes


Day 5: 

3 Rounds

Goal: Sub 15 minutes


Day 6: 

5 Rounds


Day 7: 

Chipper!!!

Goal: Sub 25 minutes
*For the good morning move, find something to hold. A backpack filled with books to a moderate load would be perfect. If you don't have anything for weight, do them unweighted on a tempo (3 seconds down, 3 seconds up).


Day 8:

On the 3 minutes, for 21 minutes

  • 400m Run

*If you are unable to run, sub out 25 burpees on the 3 minutes


Day 9:

EMOM (every minute on the minute) 6 minutes

  • Minute 1: Max Squat Jumps 
  • Minute 2: Max Push Ups

*Go Immediately into the next 6 minutes EMOM

EMOM 6 minutes


Day 10:

4 Rounds 

Goal: Sub 15 minutes


Day 11:

5 Rounds


Day 12:

AMRAP 20 min

Goal: 4 Rounds


Day 13:

30-20-10

Goal: Sub 9 minutes


Day 14:

5 Rounds 

Goal: Sub 12 minutes


Day 15:

10 Rounds 

Goal: Sub 15 minutes


Day 16: 

Buy In/Cash Out

Goal: Sub 12 minutes


Day 17:

4–5 Rounds:

  • 10 Bulgarian Split Squat + :10 seconds Hold at Parallel (right) (watch example video here)
  • 10 Bulgarian Split Squat + :10 seconds Hold at Parallel (left)
  • :20 seconds Oblique Dips + :20 seconds Hold (right) 
  • :20 seconds Oblique Dips + :20 seconds Hold (left)
  • 10 each Single Leg RDL (watch example video here)
  • 20 Superman

Day 18:

5 Rounds


Day 19:

For Time


Day 20:

4 Rounds


Day 21:

AMRAP 12 minutes


Day 22:

3 Rounds NOT for time


Day 23:

OTM (on the minute) x 20 minutes

  • 8 Squat Jumps and 8 Burpees 

*These movements are completed in the same minute. If you fall behind, try lowering the reps by 2 or 3 on each minute.


Day 24:

3 Rounds 

Goal: Sub 15 minutes


Day 25:

4 Rounds


Day 26:

AMRAP 15 minutes

Goal: 4+ Rounds 


Day 27:

For Time

  • 40 Plank to Push Up or Table Row (watch example video here)
  • 80 Jumping Jacks or Jump on to something stable like a box or bench
  • 120 Air Squats

Goal: Sub 18 minutes


Day 28:

3-6-9....15


3 of each exercise the first round, 6 the next round, 9 the following and add three each round until you get to 15. 

Goal: Sub 16 minutes



Day 29:

EMOM 20 minutes


Day 30: YOU MADE IT! Finish up strong.

Run/Burpee
  • Run 200m
  • 20 Burpees 
  • Run 200m 
  • 18 Burpees 
  • Run 200m 
  • 16 Burpees 
  • Run 400m 
  • 14 Burpees 
  • Run 400m 
  • 12 Burpees 
  • Run 400m
  • 10 Burpees
  • Run 600m
  • 8 Burpees
  • Run 600m
  • 6 Burpees
  • Run 800m
  • 4 Burpees
  • Run 800m
  • 2 Burpees