30 Day Ski Prep Workout

AMRAP (as many rounds as possible); 12 minutes

• 12 Burpees
• 9 Squat Jumps
• 6 V-up (watch example video here)

Day 2: 

4 Rounds

• 3 Wall Walk or 30 Plank Shoulder Taps (watch example video here) 
• 20 Sit Up
• 400m Run*

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

• 60 Lateral Hops
• 10 Burpee Broad Jump (watch example video here)
• 1 minute Plank Hold

Day 4: 

6 Rounds 

• 400m Run
• 50' Bear Crawl (watch example video here)

Goal: Sub 14 minutes

Day 5: 

3 Rounds

• 30 Plank to Squat (watch example video here)
• 30 Burpees or Burpee Over Something (watch example video here)

Goal: Sub 15 minutes

Day 6: 

5 Rounds

• :45sec Plank
• :20-:30 seconds each Starfish Plank (watch example video here) 
• 12 each Bulgarian Split Squat (watch example video here)
• 20 Superman

Day 7: 

Chipper!!!

• 200 Lateral Hops
• 80 Good Morning (watch example video here)
• 60 Pike Compression or Lying Leg Lift (watch example video here)
• 50 Burpees
• 40 Alternating Lunges
• 30 High Knee Tuck (watch example video here)
• 20 Hand Release Push Up (watch example video here)
• 10 Dips 

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

• Minute 1: Max Jumping Lunges (watch example video here) 
• Minute 2: Max Dips

Day 10:

4 Rounds 

• 400m Run
• 12 Burpee Broad Jump (watch example video here)
• 12 V-ups (watch example video here)

Goal: Sub 15 minutes

Day 11:

5 Rounds

• 15 each Single Leg Glute Bridge (watch example video here)
• 20 Alternating Mountain Climber (watch example video here)
• 20 Cossack Squat (watch example video here) 
• 20 Hollow Rocks (watch example video here)

Day 12:

AMRAP 20 min

• 400m Run 
• 20 Air Squat
• 20 Hand Release Push Up
• 40 Alternating Toe Taps (watch example video here)

Goal: 4 Rounds

Day 13:

30-20-10

• Inverted Shoulder Tap (watch example video here)
• Diamond Push Up (watch example video here)

Goal: Sub 9 minutes

Day 14:

5 Rounds 

• 15 Dragonfly (watch example video here)
• 10 Burpee + Vertical Jump (watch example video here)
• 1min Plank Ups (watch example video here)

Goal: Sub 12 minutes

Day 15:

10 Rounds 

• 10 Hop Up (watch example video here)
• 10 Alt. Lunges
• 50 Lateral Hops (watch example video here)

Goal: Sub 15 minutes

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

• 10 each Lunge to High Knee or Step Up (watch example video here)
• 10 Plank to Push Up (watch example video here)
• 400m Run

Day 19:

For Time

• 50 Plank Ups (watch example video here)
• 100 Air Squats
• 200 Jumping Jacks

Day 20:

4 Rounds

• 4 Progressive Burpee Complex (watch example video here)
• 400m Run

Day 21:

AMRAP 12 minutes

• 12 Lunge, Lunge and Squat (watch example video here)
• 18 Sit-Up
• 24 Lateral Skater (watch example video here)

Day 22:

3 Rounds NOT for time

• 400m Run 
• 10 Burpee Broad Jump (24/20) (watch example video here)
• 10 Squat Jumps 

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 

• 400m Run
• 21 Straight Leg Sit Up (watch example video here)
• 15 Hand Release Push up (watch example video here)

Goal: Sub 15 minutes

Day 25:

4 Rounds

• 15 each Split Curtsy Lunge 
• :30 seconds Bent Knee Hollow Hold (watch example video here)
• 10 Steps Forward Bear Crawl (watch example video here)
• 10 Steps Backwards Bear Crawl
• 10 Steps Each Lateral Bear Crawl

Day 26:

AMRAP 15 minutes

• 16 Alternating Lunges or Step Ups 
• 16 Lateral Skater (watch example video here)
• 12 Dragon Fly (watch example video here)
• 70 Lateral Hops (watch example video here) 

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

• No Push Burpee 
• Wall Plank (watch example video here)
• 300m Run
  

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

• 7 Lunge, Lunge, Squat  (watch example video here)
• 12 Hollow to Tuck (watch example video here)

Day 30: YOU MADE IT! Finish up strong.

• 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