Credit for this goes 100% to Craig Ballantyne! It's an AWESOME workout and I love the tie-in to the Winter Olympic Games since I've been watching them basically non-stop for the past week.
Personally, I think Craig needs to market a Wii Fit version of this routine :) Take a look and let me know if you agree!
I chose the moguls for warm-up, because that’s where the skiers do all those crazy moves and look really mobile. One of the coolest events, for sure.
1. Jumping Jacks – 20 reps 2. Duck Unders – 6 reps per side (You’ll step to the side squat down and duck under as you move) 3. Stickups – 10 reps 4. Seal Jumps – 20 reps (These are like jumping jacks, but cross your arms in front of you) 5. Push-ups -10 reps (Let’s pretend you wiped out so you have to do push-ups to get back up)
Next, we move into the first event…
The Ski Jump
Do a 10 second hold in the bottom of squat and then do a vertical jump. Repeat 3 times, then move to…
The Downhill Ski Race
1 Long Jump 10 Body weight Squats 1 Long Jump 6 Walking Diagonal Lunges per side 1 Long Jump 20-30 second squat hold in bottom position Repeat 3 times.
Next up, we move to Speed Skating Strength Training
1. Skater Jumps or Lateral Lunges – 8 reps per side (Beginners must do the lateral lunges) 2. Spiderman Push-ups or Elevated Push-ups – 8 reps per side (Let’s pretend we’ve had another wipe-out…so we need to do some push-ups to practice getting up) 3. 1-leg Squats or Reverse Lunges – 12 reps per side (Beginners must do the reverse lunges)
Take a water break here, and then move to more strength training, this time courtesy of a weird sport…Curling.
The Curling Strength Circuit
1. Lunges – 15 reps per side (you can use weights if you want) 2. Spiderman Climbs – 10 reps per side 3. Close-grip Push-ups – 20 reps 4. Biceps Curls – 10 reps per side (Why curls? Because curlers love to drink beer, so you can do dumbbell curls to practice for post-game beverages) [note: I just want to point out that I didn't write this stuff! Craig did :) ]
Take another water break.
Optional: Hockey Strength Circuit (Use dumbbells or kettlebells)
1. Split squat – 8 reps per side (to build strong skating muscles) 2. 1-Arm Standing Shoulder Press – 8 reps per side (to practice raising your stick in the air after you score a goal) 3. DB Row – 8 reps per side (to strengthen your upper body & grip for hockey fights)
Figure Skating Body Weight Strength Circuit
Now we combine bodyweight exercises for strength and finesse…
1. Reaching Lunge – 10 reps per side 2. 1-Leg Romanian dead-lift – 8 reps per side 3. Push-up or Dip or Overhead Press – 8 reps
Take another water break.
Sliding Sports Circuit (bobsled & luge)
1. Bobsled Push – 20 seconds (For this, you’ll need a “prowler sled” or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race…or you could just do a 20 second sprint)
2. Stability Ball Plank or Plank – 45 seconds (to simulate holding your body in the luge position)
3. Side Planks – 25 seconds per side
Next up, the plain ol’ weird Biathlon (a combination of cross-country skiing and shooting). We’ll modify it so that we do:
And if possible, add in some type of skill component to simulate the shooting…maybe shoot some basketball free throws…or shoot a Supersoaker at a target on the wall…no wait, bad idea.
But I’m sure you can come up with something. (Safety first!) [Note: I'm thinking it's time to get out the old waste paper basket and a few wads of paper.]
So, that's it. I really think this is a pretty fun workout and it can be done with minimal equipment.
If you like this workout and want more bootcamp workout ideas check out Craig's Turbulence Training Bootcamp Workouts. While he's promoted this towards Personal Trainers, I think it's one of the most economical, kick-butt workouts you can find in the marketplace (7-months of workouts for under $5 per workout).
Train hard; stay strong; watch the Olympics and be inspired!