Holiday Workout Schedule

Nordic Ski Practice over Holiday break

Dec. 23-26th
Dec. 29th-Jan. 2nd

Strength workout: Monday-Friday

1. 3x-1 min. crunches
2. 30 lunges
3. 2 min. wall sits
4. 25 pushups
5. 40 leg raises

Cardiovascular activity: Be active!

1. Ski at least 4 times over the break, either at school, Lebanon Hills, Como, Battle Creek, Afton, or any other location of choice. Check out the link to most, if not all, metro ski areas.

2. Run-if you can’t ski, run for at least 40 min. Try to vary the intensity level throughout the run, making sure your heart rate is up.

At the end of the week, please have your parent sign off that you have completed the requirements and complete to what level.

Week 1:

Parent Signature __________________________ Date __________

*Please choose one of the following:
1: did not meet expectations
1 2 3 4 5
5: exceeded expectations

Week 2:

Parent Signature __________________________ Date __________

*Please choose one of the following:
1: did not meet expectations
1 2 3 4 5
5: exceeded expectations