A dynamic warm up before exercise is essential. 👊 Basically ‘the warm up’ prepares you both physically and mentally for the upcoming challenges of a workout so doing one is vital.
Start slowly and focus first on your lower body, then your upper body and then try more complex, total body moves. Try these warm up exercises with ten repetitions of each …

Lower body:

1️⃣ Slow high knees – focus on core and legs
2️⃣ Butt taps – focus on hamstrings, glutes and quads
3️⃣ Leg swings – opposite hand to foot – both legs – focus on balance, & coordination

Upper body:

4️⃣ Arm swings – rotate both ways – mobilise shoulders
5️⃣ Arm wrap – squeeze shoulder blades together, arms back round body – focus on chest and back
6️⃣ Arm rotation – hands out as if holding ball, keep chest pointing forward, rotate around spine

Complex moves:

7️⃣ Opposite hand lunge – focus on core, lower body and coordination
8️⃣ Crawl out then back into low squat, push up through heels (start with feet wide)

Skipping is a great total body workout for aerobic fitness, strength endurance and coordination.

To challenge yourself more add in some variations:

1️⃣ Basic jumps
2️⃣ Single leg jumps (each leg)
3️⃣ Jogging on spot
4️⃣ Cross overs

10 reps of each … keep it going for at least two minutes! 👌

Press ups, or push ups, are one of the most simple but effective exercises at our disposal. They work you shoulders, chest, core, triceps, back and legs.

Start with a rigid plank. Your arms should be fully extended, with your hands, elbows, and shoulders all in line. Your feet should be no more than 12 inches apart—the closer together, the more difficult the push-up, because it requires more core activation for stability. 💪

You can bend your elbows out to the side in a T formation, which fires up your pecs, or keep them tucked in along your rib cage, which uses the triceps more. Try these variations 20 reps each with 1 min rest between sets:

1️⃣ Classic
2️⃣ Shoulder taps
3️⃣ Wide hands
4️⃣ Single leg

As always good technique is way more imporant than rep count 🏋️‍♂️

Lunges are an excellent easy-to-learn, safe and incredibly effective exercise. They should be part of any strength or power workout. Lunges target your quadriceps, hamstrings, glutes and improve core stability. A strong core will improve your posture, balance and coordination. Strong legs and a strong core are vital for all sports and especially skiing! ⛷ Lunges are really versatile and can be done pretty much anywhere. 💪 In these simple variations I’ve added gym weights but if you don’t have these improvise! Aim for 45s exercise and 30s rest …

1️⃣ & 2️⃣ Basic lunge – straight & side on
3️⃣Jump lunge
4️⃣ Lunge with weight above head
5️⃣ Lunge with rotation using weight

Core training is key to developing a strong and healthy body. A strong core also helps prevent injuries and allows your body to move more effectively. 🏃‍♂️ Here are some basic moves to try:

1️⃣ Reverse mountain climbers
2️⃣ Side plank with rotation
3️⃣ Leg raises

Having a strong core is central to total body health. Literally.

These muscles act to stabilise your spine providing firm support for all the activities we do. 🤸‍♂️

A strong core isn’t just about a ‘six pack’ – it encompasses your entire torso – everything but your arms and legs. 💥

Increased core strength will lead to better performance in sports of your choice, improve balance and decrease the risk of injury. 🏋️‍♂️

When lying on your back ensure you have correct form. Draw your lower abs in, pressing your lower back into the floor. Cycle though each exercise 30s on 10s rest. When you do this well increase the intervals to 1 min on, 20s off.

Try these variations:

1️⃣ Scissors
2️⃣ Crossovers
3️⃣ Single leg raise, double leg raise
4️⃣ Hip raise with leg extension

A dynamic warm up before exercise is essential. 👊 Basically ‘the warm up’ prepares you both physically and mentally for the upcoming challenges of a workout so doing one is vital.
Start slowly and focus first on your lower body, then your upper body and then try more complex, total body moves. Try these warm up exercises with ten repetitions of each …

Lower body:

1️⃣ Slow high knees – focus on core and legs
2️⃣ Butt taps – focus on hamstrings, glutes and quads
3️⃣ Leg swings – opposite hand to foot – both legs – focus on balance, & coordination

Upper body:

4️⃣ Arm swings – rotate both ways – mobilise shoulders
5️⃣ Arm wrap – squeeze shoulder blades together, arms back round body – focus on chest and back
6️⃣ Arm rotation – hands out as if holding ball, keep chest pointing forward, rotate around spine

Complex moves:

7️⃣ Opposite hand lunge – focus on core, lower body and coordination
8️⃣ Crawl out then back into low squat, push up through heels (start with feet wide)

For more info on why a warm up is so important check out my blog – link in bio 🏋️‍♂️

Skipping is a great total body workout for aerobic fitness, strength endurance and coordination. To challenge yourself more add in some variations:

1️⃣ Basic jumps
2️⃣ Single leg jumps (each leg)
3️⃣ Jogging on spot
4️⃣ Cross overs

10 reps of each … keep it going for at least two minutes! 👌

Bounding is an awesome way to build strength and explosive power … and it’s really fun! 💥 Find some obstacles and set a course.

To challenge yourself have a go at these:

1️⃣ Diagonal jumps
2️⃣ Lateral jumps
3️⃣ Rotational jumps

Kettlebells are an excellent training tool, they burn fat and build muscle. 💪

They develop your posterior chain – notably hamstrings, glutes and calves.

A strong posterior chain reduce knee injuries and enable you to run faster and become more powerful.

Correct form and technique are important to protect your lower back.

Here are some kettlebell swing variations:

1️⃣ Basic swings
2️⃣ Alternate hand swings
3️⃣ Over head swings
4️⃣ One arm swing

Try rounds of 10 reps and remember to do both arms for the last one ☝️

Having a strong core is central to total body health. Literally.

These muscles act to stabilise your spine providing firm support for all the activities we do. 🤸‍♂️

A strong core isn’t just about a ‘six pack’ – it encompasses your entire torso – everything but your arms and legs. 💥

Increased core strength will lead to better performance in sports of your choice, improve balance and decrease the risk of injury. 🏋️‍♂️

When lying on your back ensure you have correct form. Draw your lower abs in, pressing your lower back into the floor.

Cycle though each exercise 30s on 10s rest. When you do this well increase the intervals to 1 min on, 20s off.

Try these variations:

1️⃣ Scissors
2️⃣ Crossovers
3️⃣ Single leg raise, double leg raise
4️⃣ Hip raise with leg extension

Planks are an awesome exercise … they strengthen muscles most obviously in your core but also in your back and shoulders.

A stronger core will increase your athletic performance, improve your posture and lower the risk of back pain. 👌

Once you’ve learnt the correct technique they are simple to do and should be added to any routine.

The first video is me doing a basic plank with a wooden dowl on my back to show how my hips and ears are kept at the same height.

Add in side planks to work your obliques, and make these harder with rotations to work even more muscles in your arms and back.

Finally shoulder taps are a great variation to test all of these plus balance and coordination!

Try these out:

1️⃣ Basic planks – wooden dowel to show correct form – aim for 45s hold
2️⃣ Side plank – 30s each side
3️⃣ Side plank with rotation – 5 each side
4️⃣ Straight arm plank with shoulder taps – keep even tempo – aim for 20 each side