Welcome to session 15 of our Fitness for Ski Instructor Training blogs. Today we are back looking at upper body movements. We are going to start with a few push up variations that are designed to test your core strength, mobility and coordination before moving on to a few more classic movements.

So without any further delay lets get going.

Warm Up

5 Minutes of body weight exercises

Warrior Yoga Should mobility drill – If you do not have access to a piece of PVC pipe just unscrew the handle from your mop or broom.

Main Resistance Training

Leg Kick Pushup – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Scorpion Pushup – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Dumbbell Floor Press – Perform 3 sets of 8 reps, rest 90 seconds between sets.

Renegade Row – Perform 3 sets of 6 reps per arm, rest 90 seconds between sets.

Thruster – Perform 3 sets of 10 reps, rest 90 seconds between set

Dumbbell Lateral Raise – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Dumbbell Front Raise – Perform 2 sets of 10 reps, rest 60 seconds between sets.

Core Stability

Barbell Ab Twist – Perform 3 sets of 8 reps each side, rest 60 seconds between sets.

Toes to bar – Perform 3 sets of 10 reps, rest 90 seconds between sets.

Bench hip lift – Perform 3 sets of 10 reps, rest 90 seconds between sets.

Cool down

10 minutes of LISS (low intensity steady state) work –  This an be running, rowing, swimming or spinning. Try and keep heart rate between 120 and 140 bpm.

ROM drills