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4-Week At-Home Training Plan for High-Altitude Skiing
Here is a 4-week at-home training plan that can help you get in shape for skiing at 4000 meters:
Week 1:
Monday:
Warm up with 5-10 minutes of light cardio (such as jogging in place or jumping jacks) and then do 3 sets of 12-15 squats, 3 sets of 12-15 lunges (per leg), and 3 sets of 12-15 leg presses.
Tuesday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 12-15 push-ups, 3 sets of 12-15 plank ups (from plank position, lift one hand and then the other, alternating sides), and 3 sets of 12-15 tricep dips.
Wednesday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 12-15 jumping jacks, 3 sets of 12-15 mountain climbers (in plank position, alternate bringing each knee towards your chest), and 3 sets of 12-15 burpees.
Thursday:
Rest day
Friday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 12-15 squats, 3 sets of 12-15 lunges (per leg), and 3 sets of 12-15 leg presses.
Saturday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 12-15 push-ups, 3 sets of 12-15 plank ups (from plank position, lift one hand and then the other, alternating sides), and 3 sets of 12-15 tricep dips.
Sunday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 12-15 jumping jacks, 3 sets of 12-15 mountain climbers (in plank position, alternate bringing each knee towards your chest), and 3 sets of 12-15 burpees.
Week 2:
Monday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 15-20 squats, 3 sets of 15-20 lunges (per leg), and 3 sets of 15-20 leg presses.
Tuesday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 15-20 push-ups, 3 sets of 15-20 plank ups (from plank position, lift one hand and then the other, alternating sides), and 3 sets of 15-20 tricep dips.
Wednesday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 15-20 jumping jacks, 3 sets of 15-20 mountain climbers (in plank position, alternate bringing each knee towards your chest), and 3 sets of 15-20 burpees.
Thursday:
Rest day
Friday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 15-20 squats, 3 sets of 15-20 lunges (per leg), and 3 sets of 15-20 leg presses.
Saturday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 15-20 push-ups, 3 sets of 15-20 plank ups (from plank position, lift one hand and then the other, alternating sides), and 3 sets of 15-20 tricep dips.
Sunday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 15-20 jumping jacks, 3 sets of 15-20 mountain climbers (in plank position, alternate bringing each knee towards your chest), and 3 sets of 15-20 burpees.
Week 3:
Monday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 20-25 squats, 3 sets of 20-25 lunges (per leg), and 3 sets of 20-25 leg presses.
Tuesday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 20-25 push-ups, 3 sets of 20-25 plank ups (from plank position, lift one hand and then the other, alternating sides), and 3 sets of 20-25 tricep dips.
Wednesday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 20-25 jumping jacks, 3 sets of 20-25 mountain climbers (in plank position, alternate bringing each knee towards your chest), and 3 sets of 20-25 burpees.
Thursday:
Rest day
Friday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 20-25 squats, 3 sets of 20-25 lunges (per leg), and 3 sets of 20-25 leg presses.
Saturday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 20-25 push-ups, 3 sets of 20-25 plank ups (from plank position, lift one hand and then the other, alternating sides), and 3 sets of 20-25 tricep dips.
Sunday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 20-25 jumping jacks, 3 sets of 20-25 mountain climbers (in plank position, alternate bringing each knee towards your chest), and 3 sets of 20-25 burpees.
Week 4:
Monday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 25-30 squats, 3 sets of 25-30 lunges (per leg), and 3 sets of 25-30 leg presses.
Tuesday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 25-30 push-ups, 3 sets of 25-30 plank ups (from plank position, lift one hand and then the other, alternating sides), and 3 sets of 25-30 tricep dips.
Wednesday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 25-30 jumping jacks, 3 sets of 25-30 mountain climbers (in plank position, alternate bringing each knee towards your chest), and 3 sets of 25-30 burpees.
Thursday:
Rest day
Friday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 25-30 squats, 3 sets of 25-30 lunges (per leg), and 3 sets of 25-30 leg presses.
Saturday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 25-30 push-ups, 3 sets of 25-30 plank ups (from plank position, lift one hand and then the other, alternating sides), and 3 sets of 25-30 tricep dips.
Sunday:
Warm up with 5-10 minutes of light cardio and then do 3 sets of 25-30 jumping jacks, 3 sets of 25-30 mountain climbers (in plank position, alternate bringing each knee towards your chest), and 3 sets of 25-30 burpees.
Remember to listen to your body and adjust the intensity and volume of your workouts as needed. It is also a good idea to incorporate some flexibility and balance work, such as yoga or Pilates, into your training plan to help improve your overall physical preparedness for skiing at high altitudes.
Links to YouTube videos for the above at training exercises
- Squats: Squats
- Lunges: Lunges
- Leg presses: Leg presses
- Push-ups: Push-ups
- Plank ups: Plank ups
- Tricep dips: Tricep dips
- Jumping jacks: Jumping jacks
- Mountain climbers: Mountain climbers
- Burpees: Burpees