Day Five: Lower Body
Warm up for five minutes on an inclined treadmill.
Perform four rounds of each exercise. In between rounds hold a squat for one minute.
- 15 barbell squats, or Smith machine squats
- 25 walking lunges (each leg)
- 15 kettlebell sumo squats: Make sure your feet are wide and your heels are slightly turned in, toes turned out.
- 15 lying-machine hamstring curls
- 15 Bulgarian split squat (each leg): Keep one foot up on a bench and the other leg out in front.
- 15 dumbbell straight-leg dead lifts
More: 6 Moves to Knockout Legs
Day Six: Core and Cardio
Warm up for five minutes on the stairs.
Perform four rounds alternating:
- 400 meters on the rowing machine.
- 20 v-ups
Complete a half-mile treadmill run or walk at a 7-percent incline.
Perform three rounds; 30 seconds for each exercise:
- Bicycle crunch
- Flutter kicks
- Toe touch crunch
- Reverse crunch
Day 7: Total Body
Warm up for five minutes on the rowing machine.
Perform three rounds:
- 20 kettlebell sumo squat rows and 20 body weight squat jumps
- 15 dumbbell squat presses and 15 open palm dumbbell curls
- 20 walking lunges with medicine ball twist (each leg) and 20 Russian twists each side
- 20 kettlebell swing
- 20 burpees
- 1/10-mile treadmill sprint followed by 30 mountain climbers (each leg)
Finish one mile on the stairs.
Sign up for awinter activity.
Caleb Smeltzer, personal trainer at Viking Power Fitness, has lived in Colorado for 30 years. Growing up in Leadville, (the highest incorporated city in the U.S.) he got a start on the slopes at an early age. Athletic development is his passion regardless of the sport. He says, "The best form of injury prevention is to keep your body in motion during the entire off season."