To make the most out of the winter season requires keeping fitness training up all year long. In case the gym is not your thing, here is a simple program to do at home or outside. Richard Kalenius, sport scientist and strength & conditioning coach with the Ski Team Sweden Alpine, shares three easy work-outs for staying fit over the summer.

In the midst of the early summer heat wave, the winter seems far away. But to make the most out of the upcoming ski season, it is time to start laying the groundwork for injury prevention and enjoying long days of skiing and after-ski. Richard Kalenius, Sport Scientist at the Swedish Ski Association, knows everything there is about keeping fit all year round.

– The body was made for being active. Muscle strength and endurance are perishable goods and need to be worked on all year round, said Kalenius.

Getting a work-out done does not need to be complicated or time-consuming. The most important thing is to find a solution that fits your lifestyle. There is no need for special equipment or weights to have a good work-out.

– Simple work-outs have an equally positive impact, such as improving fitness or developing strength, than complicated ones. Both those effects reduce the risk for heart or cardiovascular disease, added Kalenius.

For those who love skiing in all its various forms, it is especially important to stay in shape before the winter season. It is easy to get injured in alpine skiing and that is why year-round training reduces the risk for injury to the knee or other parts of the body.

– Taking a break from fitness training over the summer means being poorly prepared for skiing in the winter. Having a strong core is key for having a stable ski position for example, noted Richard Kalenius and added:

– Strong legs mean that you can ski longer without stopping and ski more overall in one day.

Here are Richard’s three work-outs that are simple and easily adaptable to your current fitness level. Click on the links to see the illustrations:

  1. Full body

Do three to five rounds with one-minute break between each round

Reverse hypers: 30 reps

Bulgarian lunges  – Take a step back and set your leg on a bench: 10 reps/leg (for easier variation, remove the bench)

Wall Balls: 15 reps

Chin-ups: 10 reps

Push-ups: 20 reps

Single leg jackknife: 15 reps/leg

  1. Agility with core


Do two to four rounds with four minutes rest in between

  • Jump over hurdles: 10 jumps (if you don’t have hurdles just jump forward with maximum effort)
  • Stamping with max frequency: 10 seconds
  • Sprint: 30 meters max speed


Do five rounds with 30 seconds of rest in between

  1. Hip stability

Lunges, compass: 10 rounds (lunges in all directions, front, right, back, left)

Then do three to five rounds with two minutes rest: