Ski Fit at home using ‘Training Mate’
As the season of Ski Fit exercise classes comes to an end (last session Wednesday 16th March) I am pleased to present an opportunity for everyone to carry out a similar exercise session at home. This chance has come about thanks to one of our regular Ski Fit attendees whose company has developed a program called ‘Training Mate’. Using ‘Training Mate’ you can devise your own truly bespoke workouts and use them to achieve your own personal goals. Everyone who has a license for Training Mate can become part of an on-line community that shares training programs. Think of it as a ‘Twitter for people who exercise and want to share their workouts’.
I have devised a workout called ‘Ski Fit at home’ and using ‘Training Mate’ it can be followed at home. It will work a bit like opening a PowerPoint presentation. You will be given commands to follow. These commands will take you through a workout in a similar format to the way I have instructed the Ski Fit classes throughout the season. The only equipment you will need will be a skipping rope, some dynabands and a step.
(I buy my equipment from the Physical Company… http://www.physicalcompany.co.uk/welcome.asp)
All you will need to do to access the software and the Ski Fit session plan, will be to download the software, and request a 30-day try-before-you-buy license from this link http://www.training-mate.com/download and then access the Ski Fit ‘Library’ within ‘Training Mate’ using this second link http://www.training-mate.com/share/libraries/details/3
Using the software you can also devise your own workouts as has been done for Ski Fit at home. Once you register on the ‘Training Mate’ website, you will also be able to publish these on-line in the same way that Ski Fit at Home has been.
If you would like any advice about ‘Training Mate’, the website has a comprehensive set of documentation and help at http://www.training-mate.com/learn. Within the software, you can use the ‘F1’ key to access the user guide.
If you would like any further advice or help with the exercises contained within the ‘Ski Fit at home’ session plan, please contact me by email (firstname.lastname@example.org) or by phone (+44(0)7920094555). Below, I have added some instructions for each exercise within the ‘Ski Fit at home’ session plan on ‘Training Mate’.
I have really enjoyed instructing the Ski Fit classes since they started in November 2010 and look forward to starting them up again in November this year. Your energy, enthusiasm and commitment has been impressive!
If you would like any further advice or support in your exercise program as the Ski Fit classes come to an end, please let me know. I am happy to offer a FREE consultation and first Personal Training session to you.
SKI-FIT at home exercises. Additional information….
Before starting, carry out some light aerobic exercises (eg, cycling, jogging/walking, mobility exercises) up to a total of around 6 minutes. By this point, aim to be approaching a mild sweat.
Complete the first circuit at 70% effort, the second at 80% and the third at 90% effort.
-Wide leg squats (x 3) + 20 steps jogging on the spot @ 75% effort, repeat when complete.
-Step-ups (use a step or a bench roughly half way up your shin in height). Step up and back down leading with your right leg x 5, then with your left x 5, then repeat.
-Side Plank (right forearm on floor)
-Walking lunges (find enough space to carry out 8 forward lunges). Turn round when 8 complete. Correct size of step = both knees @ 90° when back knee is 3-4 inches off the floor.
-Shoulder Presses – Using elastic dynabands. Hold band in both hands by side of waist. Standing on one leg, with band under standing leg, lift hands to above head and almost straighten elbows, bring hands together at top.
-Side Plank (left forearm on floor)
-Calf raises (stand on the edge of a step, lift on to tip-toes and lower as deep as possible with heels)
-Spotty Dogs (feet hip width apart, one foot in front, the other one foot behind. Swap positions by jumping each foot front to back and vice versa. Increase difficulty by adding a drop of back knee towards floor – the lower the harder)
-Tricep dips (hands to side of hips while bottom almost rests on a bench or a step. Take feet further away to make harder. Bend elbows to 90° and then raise to almost straighten elbows)
-Back against wall sitting (hips & knees @ 90°, thighs horizontal)
‘THE PLANK’ CAN BE ADDED IN AT ANY POINT DURING THE WORKOUT AS AN ADDITIONAL TEST OF CORE STRENGTH. HOLD IT AS LONG AS POSSIBLE, IDEALLY SIDE ON TO A MIRROR. MAKE A NOTE OF THE AMOUNT OF TIME THAT YOU ARE ABLE TO HOLD IT CORRECTLY BEFORE FATIGUING.
When circuit complete 3 times, carry out 5-6 minutes of light aerobic exercise before stretching all major muscle groups for 20-25 secs each.
Please feed back on how you are progressing and to ask any questions you may have.