February 11, 2014 Redline Resistance

Olympic Challenge – Alpine Skiing

Olympic Challenge – Week 2, Day 1

Did you watch Bode and the boys strap those rockets to their feet and plummet down 2 miles of ice at 85 miles per hour?  Amazing!! It is an exciting event to watch because they are on a razor’s edge. You never know when they are going to catch an edge or simply not catch an edge and slide out of control down the side of the mountain.  I watch in awe at the strength of their bodies to be able to make turns at 70 mph on 1 leg or after 90 seconds of vibrating squats, seeing them sail off a jump and fly 20 feet high and 80 yards long and absorb the landing with those same legs!!

Today’s workout will obviously have some legs in them, but it will also involve some core work as you can imagine how much ab and back they use throughout their runs. So let’s do it.

Today is a timed workout, so grab a watch and plan on transitioning quickly from the static exercises to the cardio quickly. You will need 3 basketballs and a water bottle for getting a drink after each set.  A full set will take 17 minutes so plan on doing 2 sets, of course that is after you come in warmed up.

Here is the video with the workout explanation:

Air Chair:  (like a wall sit, minus the wall) Legs at 90 degrees on the bend with your weight on your heels and in your butt!

  • Regular hold x 15 seconds
  • Pulse x 15 seconds
  • Right leg pulse x 15 seconds
  • Left leg pulse x 15 seconds
  • Regular hold x 15 seconds

CARDIO:  Ohno’s – These are speed skater squats with a side leap on each step as far as you can go. 45 seconds on, 30 seconds rest, repeat.

Superman Throws:  Grab a ball and lay down on your tummy in Superman position and about 2 feet from a wall. Throw the ball against the wall and catch it with your chest elevated.

  • Both feet down x 15 seconds
  • Right leg elevated (leg straight, knee off ground) x 15 seconds
  • Left Leg elevated x 15 seconds
  • Both feet elevated (legs straight with knees off of ground) x 15 seconds

CARDIO: Ohno’s – 45 seconds on, 30 seconds rest, repeat.

Side Lunge: Keep your weight on your heels and in your butt. Your butt should rest over your heel with the opposite leg stretched out straight to the side.

  • Right Hold x 15 seconds
  • Right leg pulse x 15 seconds
  • Right leg hold with left toe pulse x 15 seconds
  • Left Hold x 15 seconds
  • Left leg pulse x 15 seconds
  • Left leg hold with right toe pulse x 15 seconds

CARDIO: Ohno’s – 45 seconds on, 30 seconds rest, repeat.

Water Skipper Planks:  This is a tough move that is possible for everyone to do with some grit, determination and patience. Grab all 3 of the basketballs.  Keep a strong back as you do this move, or in other words, don’t arch your back. You are going to hold a plank using the 3 balls as your base (1 under each hand and 1 for your 2 feet). Start with both hands on the balls and then on your knees with your feet on the back ball. Then push up your feet until the bottom of your shoes are on the ball. Hold this for 1 minute. If you feel daring do some slow push-ups while you are waiting. Rest 30 seconds and then repeat.

CARDIO: Ohno’s – 45 seconds on, 30 seconds rest, repeat.

-Repeat-

Alpine Skiing PDF

Alpine Skiing Pinterest

Great job! Now go and sit down and watch some of the ladies do the downhill tonight!

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Comments (2)

  1. Heather

    Great workout Josh! Those oh-no’s are killer. Thanks for posting these, so we can do them at home.

    • Redline Resistance

      Thanks for coming along for the ride, Lindsay!! I know you love the Ohno’s.

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