Workout Of The Week. Do You Know Where Your Skis Are??

Winter Sports Rock!

It only takes a look toward our beautiful local mountain ranges to see that ski season is upon us. If skiing and boarding are your exercise motivators this time of year, check out our Workout Of The Week for speed building agility sprints sure to give you a strong first run of the season. See Below.

Feeling as excited to hit the slopes as we are? Plan ahead now and take note of these local area Sno-lines:

Crystal Mountain, 888-754-6199

Snoqualmie Summit, 206-236-1600

Stevens Pass, 206-634-1645

Missing Your Outdoor Workouts? Just Print (grab a friend) and Go!

This week, we're taking it back to the natural beauty of Greenlake with emphasis on trail running agility sprints, a perfect lower body challenge to celebrate ski seasons arrival. Weighted exercises on the trail whittle the waistline and work the chest, shoulders and back.

WHERE: The trail used in this workout is found behind the brand new row of tennis courts located at the far SOUTH end of Greenlake, technically Lower Woodland Park.The courts are easily found by traveling the south end around the lake. Keep looking south for the high row of tennis court fencing and parking lot entrance located just west of the golf course and directly across from the lake front bleachers. Once parked, this wooded trail is directly behind the courts, slightly up hill into the woods. The trail you are looking for runs parallel to the full row of courts.

HOW: Using the short distance of trail traveling one end of the courts to the other, you will be walking, jogging, running or sprinting (depending on your level of fitness) with a 5 pound weight in each hand. At either end of the row of tennis courts, stop and complete 1-2 sets of each circuit. Repeat 2-3 times per circuit (i.e. Run, Circuit #1 2x, Run, Circuit #1 2x, Run, Circuit #2 2x, Run Circuit #2 2x, etc...). Please be sure to watch the ground for stability and to check under your feet for twigs or rocks before performing exercises.

ON THE TRAIL: Keep your weights snuggly settled into the forward/side area of your hip bones as you travel the trail. Bring the weights out and away from your body to swing the arms ONLY if you have very strong knees, back and a strong core. The placement of the weight at the hip works your core area and will naturally slow your speed. Beginners: WALK if you are weighted, or use no weight for this workout.

THE CIRCUITS: Exercises are listed in black, with directions following for each exercise.

#1. Knee-Up, 15-35 counts: Start with both weights at shoulder level, palms facing away from you. Press weights up, lift right knee. Lower weights, lower right knee. Continue "marching in this way, lifting and lowering right/left leg as you press the weights over head. Side Punch, 15-35 counts: Widen the legs past shoulder width, slightly turn out toes. Hold weights at shoulders, palms facing away from you. Keep torso upright, back flat. Twist to the left from the low waist as you reach left across your upper body with the right hand. Extend the arm fully, feel a reach across the upper back. Return to center and continue alternating sides, twisting and reaching right/left.

#2. Side Lift, 8-25 counts: Widen the legs past shoulder width with toes slightly turned out. Bend the knees to lower body weight into the quad muscles. With a weight in each hand, straighten arms along your sides, palms facing in. Keeping shoulders down away from the ears, lift straight arms out to the sides slowly til just above the shoulder. Lower and repeat, keeping tummy pulled in, chest lifted, back flat, chin lifted away from chest. Tilt Press, 10-35 counts, fast: Remain in the wide stance outlined above. Bring weights to shoulders, palms facing out. Engage your core muscles (navel to spine) while keeping back flat, chin lifted, chest lifted. Tilt to the right as though you are reaching your rib to your hip. As you tilt right, press up full with the left arm, following the direction of the tilt. Lower arm as you return to center. Repeat on left side. Continue tilting right/left.

#3. Booty Lifts 15 counts each side: Find a tree with level ground to stand comfortably on one foot. Face the tree and place both hands on tree at chest level for stability. Tighten your core muscles, squeeze your glutes and lift the left leg out behind you. Keep the hips squared. Resist the urge to turn the pelvis out. Lift and lower the leg, slowly! Repeat on right side. Thigh Lift, 15 counts each side: Now turn your right side to the tree, lightly touching the tree with your hand at shoulder height for stability. Stand tall, core tightened. Lift your left leg to the side, straightened. Lift and lower slowly. Repeat on right side.

#4. Dry Ground? Speed Crunch! 25-75 counts: On the ground, get into a basic crunch position, be sure the ground is level, feet are flat and apart, knees apart. Hands behind the head, elbows wide, full weight of the head in the hands. Crunch up to the right, lower, crunch up to the left, lower. Continue repeating and speed way up! Keep your hips grounded. Go for burn, love the burn!!

We hope this finds you well, anticipating a fit and joyful holiday season. Check in on Tuesday, December 8th for another Print-and-Go workout.

See you in the play!