Queenax™ of the Week: Winter Sports Workout


Queenax™ of the Week: Winter Sports Workout

You may also like Queenax™ of the Week: Ski Workout 

At the height of the winter season, it’s the perfect time to introduce indoor conditioning for your favourite sports and cold-weather activities. Whether you snowboard, ski, play hockey or just want to keep yourself warm over the winter months, this workout will ignite your drive to stay fit.    

Equipment Considerations

  • Queenax
  • UFO 
  • Up Strength 

Workout Structure

This workout consists of two full circuits that include 3 functional exercises on Queenax with moderate to high intensity cardio movements in-between. Complete circuit one as shown below, allow 2-5 minutes for full recovery and move on to complete circuit two. One round of the Winter Sports Workout will take approximately 15-20 minutes to complete. Perform 1-2 rounds adapting each movement and intensity level to suit your training needs.

Circuit 1: 

Circuit 2: 

The Movements

Plank Extensions with Rotation 

  1. Set hands on UFO and lift into a plank
  2. Extend arms while shifting weight to the right
  3. Driving with the shoulders and hands, draw a circle to the left and return to starting position. Avoid elevating shoulders.

Reciprocating Oblique Crunches

  1. Set feet on UFO and lift into a plank.
  2. Shift the platform side to side.
  3. As speed increases, pull knees toward elbow on one side.
  4. At end of range of motion, swing back to centre.
  5. Repeat on opposite side, maintaining rhythm and flow.

Squat with Lateral Shift

  1. Set SF bar at level 4 or 5 of straps.
  2. Stand on UFO and hold on to both SF bars.
  3. Use hips and ankles to initiate a side to side (lateral) shift. 
  4. Once motion is established, add a squat. 
  5. Use SF bars to push up, returning to upright position.

Mountain Climbers

  1. Place one foot in each stirrup with elbows on floor. 
  2. Lift into plank, keeping the body in a neutral position.
  3. Perform reciprocating/alternating knees to chest motion.

Single Ladder Climb

  1. Grab one ladder with both hands one rung apart. 
  2. Angle the body in a neutral position with legs bent or extended.
  3. Walk hands down the handles, lowering the body to the floor and climb back up to the top. 

Suspended Lateral Lunge

  1. Place one foot in stirrup while holding other ladder with both hands. Opposite foot is planted on the floor. 
  2. Bend standing leg and reach opposite leg laterally. 
  3. Return to starting position. 

Find more Queenax Movements in the Queenax Movement Library

Return to Coaching Centre 

Author Information

Sarah Robertson
Sarah Robertson's picture

Sarah Robertson is the Precor Marketing Education Coordinator. In addition, Sarah holds a Bachelor's degree in Sport Management, is a Certified Personal Trainer and Senior Fitness Specialist. 

Last seen: 5 months 1 week ago
Joined: 10/08/2016 - 14:39