SKI FIT IN 15 MINUTES // BEGINNER WORKOUT #1 | Dry land training for skiing

Improve YOUR ski fitness and become a better skier! Follow along in this dry land beginner workout and build a strong body for skiing, so you can ski for longer with less risk of injury and more power!
I have designed the SKI FIT IN 15 MINUTES to help you prepare your body for skiing in only 15 minutes. Doing a preseason workout like this 2-3 times a week can make a huge difference compared to no training.
Just push play and follow along!
The workouts consist of great exercises for ski conditioning that:
• Target the relevant muscles in your legs and core for improved strength and endurance
• Develop your movement ability, coordination, and balance
• Build your cardio.
No equipment needed for this workout so you can easily perform the exercises at home.
Physical training should be fun and enjoyable! And most things tend to become more fun if you share them with someone.
Let’s do this together!
Subscribe for more workouts like this and high quality how to ski tutorials!
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TRAINING TIPS:
1. Commit to a better physical shape for skiing and follow your favourite workout regularly. Consistency is key! More fun on skis - as well as improved general well-being - is the reward!
2. Perform the exercises with attention to precision and form. You are also practicing general body awareness and movement control. This is also important for developing your ski technique.
3. Follow each exercise for as long as you safely can. It is totally fine to scale down if you get fatigued. Keep performing the exercises regularly and celebrate your improvement. In time you will be able to complete the full routine.
4. Start out easy and progress slowly to avoid injury. When you can perform a specific workout easily, progress to a harder workout or scale up to harder versions of the exercises.
5. To build a more complete skiing physique, I suggest you follow a regular weight training routine along with the bodyweight exercises in the SKI FIT IN 15 MINUTES series. Please consult your personal trainer for a weight training program designed specifically for you.
6. If a workout is easy for you, you can use it as warm up for a harder workout or your weight training program.
7. Enjoy, have fun, and celebrate each completed training session and your progress!
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[@CoasterRanger]

Thanks for the video! I learned how to ski in January and I was sore for DAYS after one day on the mountain. I did this workout twice a week for two months, and I'm stronger now than I was at the end of last season. I could even ski on consecutive days now. This is a great workout for someone who doesn't know where to start, and I can attest it works if you stick with it!

[@InspirationalSkiing]

This is such an awesome comment to read! Thank you for sharing your experience, Ranger. This is exactly what we designed the workout for and what we hoped for with this video. I am truly happy to have helped you getting stronger and more fit for skiing with this workout. And your point about sticking with it is absolutely key if you want to see significant progress. Thanks! /Janus

[@janemerton]

Fabulous, I’m 66 and determined to keep skiing into my 70s I just did the intermediate workout - feels great, I’ll try every other day for 6 weeks and then Austria here I come!,

[@InspirationalSkiing]

Thats amazing to hear, Jan Emerton! And what a great goal. If you search for it here on KZbin you can find skiers over a 100 years old still doing impressive ski turns, so skiing is potentially a life long activity. That is also my plan. To ski all the way through life. Keep at the training and I am sure, you will feel a positive difference, when you hit the slopes in Austria! /Janus

[@felibestever]

Great vibe! Was facetiming with my girlfriend and we were preparing for our ski trip. Never felt so motivated before!

[@InspirationalSkiing]

I love that, felibestever. Sounds like so much fun doing this workout together with your girlfriend over facetime (if I understand your comment correctly). Keep at it and I am sure you will feel a positive difference when you go skiing! /Janus

[@bethcampbell737]

That was the most fun I have had doing a workout, you are such a joy to watch, so cheerful, and made me smile so much! I agree that your joy is contagious! thank you!

[@InspirationalSkiing]

That is awesome, Beth Campbell! I also enjoy the workouts a lot myself (I put on the videos and follow along myself), they give me a boost of energy and I allow myself to just go with the music and dance! It should be fun to work out and I am happy to know you are joining me. Keep at it! /Janus

[@deannakemperman8749]

Love how there’s no talking, just right into it. My go-to warm up now before running

[@InspirationalSkiing]

Thats awesome, Deanna Kemperman! I love that you use this workout as a warm up for running. Thanks for sharing that and thanks for the comment, I really appreciate it. Have a nice day! /Janus

[@katemallett-thomas9952]

I just have to thank you for your land training videos. Started with beginner, and am now up to advanced. I mix and match them. I have a trip to Revelstoke and Red Mountain in the Canadian BC interior and have been using your vids to prepare. My skiing is so much stronger and more aggressive, it has given me great confidence. I enjoy skiing so much more. And I can keep up with the boys! 😉 Will reco to anyone interested..Kate

[@tangram11]

Janus, I am so grateful for your skiing videos. Your enthusiasm, passion, and knowledge for the sport is evident in every video, and I have learned something from all of them. I am in my mid-50s and have been absent from skiing for 4 years, so I need to increase my fitness. Your videos are my training regime for the next 4 weeks. Thanks for the time and effort you have spent to create these videos. Brilliant work!

[@InspirationalSkiing]

Thank you for sharing, Tangram11! I really appreciate that. I hope you have a good time and some fun following me in the training videos. And not the least feel some fitness improvements and feel the difference on the slopes. Feel free to let me know how it goes. /Janus

[@lastelle1736]

Thanks so much for the video! One thing that might be helpful for future ones is to include a slight beep at the start and end of timers to know when certain exercises end when you aren’t necessarily looking at the screen (example, planks). But overall great and straight to the point video!

[@InspirationalSkiing]

Thanks for your comment and suggestion, lastelle! It is a very good point you make, and we have actually included a beep to let you know the time is up in our latest skifit video for beginners #2. Check it out and let us know what you think 😊👍 Have a nice day! /Janus

[@livmill2662]

I'm going skiing at the end of the month in Italy! Trying to get fit and ready for my trip and this will definitely help! Thanks :)

[@InspirationalSkiing]

You are welcome, Liv Mill! And thanks for your comment. I am happy you enjoy the workout. Have fun in Italy! /Janus

[@C_C-G]

We did this with our family, absolutely helpful to prepare for our skitrip. Thanks for the cheerful way of demonstrating the exercises!

[@InspirationalSkiing]

Thats awesome, C C-G! I am imagining how fun it would be to do this as a family. Keep at it and I am sure you will benefit from it when you get on your skitrip! /Janus

[@SarkisBaliozian-cx6nm]

Precious exercises indeed for safety and better skiing

[@user-vm1jx2wf7o]

I like it! Wish there could be a beep sign to change routine

[@InspirationalSkiing]

I am happy you like the workout, @user-vm1jx2wf7o. This is a great idea! We actually implemented this in our recent workout videos, and it will certainly be there in future workout videos as well. Have a nice day! /Janus

[@lizzypearl7834]

I just love this video series! Your joy and happiness is contagious. Thank you SO much for creating these videos. I will continue to do them long after ski season ends because I feel so happy after.

[@InspirationalSkiing]

Your comment makes ME really happy, lizzy pearl. I am grateful you enjoy the SKI FIT videos and it sounds awesome, that you are going to do them long after the winter season. Please let me know if you have any requests for future videos. /Janus

[@erice8183]

You are awesome! Your expressions and joy and motivating!

[@InspirationalSkiing]

Wow, thank you, Eric E! Thats very motivating for me to hear! Keep an eye out for more videos like this one to be released fall 2022. Have a nice day! /Janus

[@zuzannazielinska9608]

Great training, I have little to zero training experience and some health issues (arthritis), just did this video with a good balance between challenge and confidence. I hope it will help me feel secure on some easy slopes in February, back to skiing after 20 years break :D

[@InspirationalSkiing]

Thats amazing, Zuzanna Zielińska! I'm so proud of you for starting your physical preparation for skiing with little training experience. This is a very wise choice! If you are consistant with your training 2-3 times a week, I am sure it will make a positive difference for you when you get back on skis. Start out slowly, listen to your body's signal and build your form gradually. The same goes for when you get on skis. I wish you the best with your training and on the slopes in February. /Janus

[@garywoods8989]

Thanks!

[@InspirationalSkiing]

Thank you very much for you support, @garywoods8989. Your support means a lot and is very appreciated. /Janus

[@garywoods8989]

Thank you!

[@InspirationalSkiing]

You are welcome, @garywoods8989. I am happy you enjoy the video. /Janus

[@Magyarleanzo]

Getting ready for ski season here in the US. Thank you!! ⛄️

[@InspirationalSkiing]

That is awesome to hear, Jennifer Saturn with an O! It is really nice to hear that people all over the world are doing the work out. I will be doing this one my self tomorrow. /Janus

[@Magyarleanzo]

I got my husband to do this workout with me. We also did the intermediate exercise right after. We had fun doing this together 🥳

[@InspirationalSkiing]

@@Magyarleanzo I am so happy to hear you enjoy the workout together with your husband, it sounds so amazing. Stine and I sometimes work out together as well, it can be a great couple experience. /Janus

[@MichaelCoburn]

Just what I needed!! Thank you. New Sub!!!

[@Elastigirl2011]

Loved the music and the moves. Thanks

[@InspirationalSkiing]

Thanks for your comment, Sheona Southern. Thats awesome, keep at it and you will start to feel improvement. I really like doing this workout too (and the dancing comes naturally). Have a nice day! /Janus

[@neinsager3236]

Danke Janus, danach habe ich gesucht. Subscribed.

[@InspirationalSkiing]

Vielen Dank, Nein Sager. Schönen Tag noch! /Janus

[@katarzynagrygo1634]

Loved it!!!!!!! 🔥

[@InspirationalSkiing]

Awesome! And thanks for your comment, katarzyna grygo! I hope you will keep at it and feel the difference, when you get on skis! /Janus

[@vickyflores3557]

Ooooooh I like it!!! I will try it instead of 2 mile walking running at least once a week

[@InspirationalSkiing]

That’s awesome, Vicky Flores! It is always nice to mix up your exercise/ski preparation program with different things to keep it interesting. I hope you will enjoy these programs, we have more like these planned for the future. Have a nice day! /Janus

[@rjtravels3541]

Thanks this is exactly what I was looking for!

[@InspirationalSkiing]

I am happy to hear that, RJ travels. We hope you enjoy the workout and if you do it often, I am sure you will start to feel an improvement. /Janus

[@xx-zc6fz]

loveeee this video. great energy.

[@InspirationalSkiing]

Good to hear, x x. And thanks for you comment. Have a nice day! /Janus

[@andreyzenkow981]

Thanks for sharing!

[@InspirationalSkiing]

You are most welcome, Andrey Zenkow! We have more videos like this for different levels in the pipeline, that we hope you will also like. Have a nice day and have fun preparing your body for skiing! /Janus

[@johannalee9980]

Thank you this is brilliant!!!

[@InspirationalSkiing]

I am happy you enjoy the video, Johanna! Keep at it with building your skiing shape and I am sure you will feel a positive difference when you go skiing. /Janus

[@taradempster1250]

Hi I am going skiing for the first time in nearly twenty years. Really hope this helps!

[@InspirationalSkiing]

I hope so too, Tara Dempster. I am sure it will make af difference, just keep at it regularly and take it easy when you get on the slopes. Also check out our other videos for tips on how to ski. We just released a video with technical tips and exercises, when you get back on skis. It is called HOW TO SKI | Get back to your best skiing fast. I hope that video will help you as well. /Janus

[@taradempster1250]

@@InspirationalSkiing Thank you!

[@InspirationalSkiing]

@@taradempster1250 You are welcome!

[@Puzzoozoo]

Alternatively you could just go for a brisk 2 mile walk, and you'll exercise the same muscle groups.

[@InspirationalSkiing]

Thanks for your input, @Puzzoozoo. I am a big fan of brisk walking. Studies have shown a wealth of health benefits from this. This program is designed to be more skiing specific. I encourage you to try it and make your own comparison to brisk walking. Have a nice day! /Janus

[@lisezeuthen9978]

Gode øvelser, der ikke er svære i sig selv. Jeg ser frem til at kunne klare alle tre runder. Er sikker på at nå det inden skituren til vinter.

[@InspirationalSkiing]

Godt at høre, Lise Zeuthen. God fornøjelse med træningen! /Janus

[@tinram745]

The music has to go.

[@InspirationalSkiing]

Thanks for your feedback, Nitram745. Which music would you prefer? /Janus