30-Day Ski Season Leg Challenge

If you want to have the most epic ski/snowboard season ever, pre-season training is a must. This 30-day leg challenge provides a little motivation to help you get ready! Don’t forget to get in the gym for cardio and upper body, too.

Remember that you must never experience pain during exercises and consult a health care professional if you have any concerns prior to commencing your challenge. Good luck!

The exercises:

1.    Squats: Feet hip width apart, feet straight. Keep your heels down and knees over toes as you bend both knees.
2.    Sumo squats: Wide legs, toes out. Keep your knees over your toes as you bend both knees so they are going out to the sides as you bend.
3.    Alternate lunges: Step approximately two shoe lengths ahead and bend both knees keeping your posture tall and shoulders over back knee. Step feet back together and repeat on the other side.
4.    Calf raises: Feet straight and hip width apart. Keep your weight even big to little toe as you lift heels. Try to go down slowly.
5.    Bridging: Lay on your back with your knees bent to 90 degrees. Lift hips until you have a straight-line knee to shoulder.

Day 1 - 6 each
Day 2 - 8 Each
Day 3 - 10 Each
Day 4 - 6 each x2
Day 5 - Rest
Day 6 - 8 each x2
Day 7 - 10 each x2
Day 8 - 6 each x3
Day 9 - 8 each x3
  Day 10 - Rest
Day 11 - 12 each  x2
Day 12 - 10 each  x3
Day 13 - 15 each  x2
Day 14 - 15 each  x2
Day 15 - Rest
Day 16 - 12 each  x3
Day 17 - 10 each  x4
Day 18 - 15 each  x3
  Day 19 - 20 each  x2
Day 20 - Rest
Day 21 - 20 each  x2
Day 22 - 15 each  x2
Day 23 - 22 each  x2
Day 24 - 25 each  x2
Day 25 - Rest
Day 26 - 12 each  x4
Day 27 - 26 each  x2
  Day 28 - 20 each  x3
Day 29 - 14 each  x4
Day 30 - 30 each  x2
 
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