Rotate through all exercises twice. Try to work in order, but you can start with any of the exercises. For beginners, effort should be moderately challenging, but you should be able to complete the with no struggle to hold your form. For more experienced lifters, you shouldn’t aim for failure, but the final rep or two should be challenging.

Between exercises: 30–60 seconds, or move immediately to the next station if equipment is available. The circuit structure provides natural rest for each muscle group while you work others.

Between circuits: 2–3 minutes after completing all five stations before starting the second round. This allows partial recovery while maintaining workout density.

Week A

STATION 1: Deadlifts. Builds strength in your glutes, hamstrings, and lower back — the muscles that push you forward and keep you stable on skis. Strong hips and hamstrings improve each stride and help control body position during double-poling and skating.

  • Beginners (10–12 reps). Romanian deadlift with dumbbells, focus on hip hinge
  • Experienced (6–8 reps). Conventional deadlift, moderate load

STATION 2: Pull-Ups/Rows. Strengthens your back, arms, and shoulders for powerful pole plants and steady control on climbs and sprints. A stronger upper body improves double-poling endurance and overall skiing power.

  • Beginners (10–12 reps). Inverted rows on bar or assisted pull-ups (bands)
  • Experienced (6–10 reps). Standard pull-ups

STATION 3: Incline Dumbbell Press / Bench Press (2 sets × 8-10 reps). Builds shoulder, chest, and triceps strength for strong poling while reducing stress on the shoulders. This exercise mimics the arm drive used in skiing and helps your core stay stable under load.

  • Beginners (10–12 reps). Incline dumbbell press at 30-45 degrees, light-moderate load
  • Experienced (8–10 reps). Single-arm incline dumbbell press, moderate load (adds rotational core challenge, full reps each side)

STATION 4: Pallof Press (with resistance bands). Trains your core to resist twisting when your arms and legs move in different directions. A strong, steady core helps you stay balanced and transfer power efficiently during skating and poling.

  • Beginners (10–12 reps). Stand closer to anchor point (lighter tension), focus on keeping shoulders square and torso stable
  • Experienced (10–12 reps). Standard distance, single-arm variant
  • 2 sets × 8-10 reps per side

STATION 5: Step-Ups with Dumbbells. Builds single-leg power and balance for strong push-offs when skating or striding. This move develops leg drive and stability so you can push harder and stay balanced on one ski.

  • Beginners (12-14 reps). Bodyweight, focus on control
  • Experienced (10-12 reps). Add light dumbbells and explosive push-off at top, soft landing

Week B

Station 1: Front or Goblet Squats. Builds leg strength and core stability while keeping your torso upright and balanced — the same athletic position used in skiing. Helps you stay powerful on climbs and maintain good technique when fatigued.

  • Beginners (10–12 reps): Goblet squats, light load while working on mobility. Squat to gentle stretch point.
  • Experienced (8–10 reps): Front squats, heavier load and squat to ~parallel or slightly below

Station 2: Single-Arm Dumbbell Rows. Strengthens your back and shoulders for strong, even pole plants. Also improves trunk control so your body stays stable while your arms pull.

  • Beginners (10-12 reps): Supported single-arm row with knee and hand on bench
  • Experienced (8-10 reps): Unsupported with 2-second pause at top

Station 3: T Push-Ups. Builds upper-body pushing strength, shoulder stability, and controlled rotation — key for powerful, efficient poling. Helps you keep your hips and core steady while your upper body moves.

  • Beginners (10-12 reps): Inclined
  • Experienced (10-12 reps): Add light dumbbells

Station 4: Ab Wheel Rollouts. Strengthens your core to support a strong forward lean and stable body position during poling and skating. Prevents the lower back from collapsing late in sessions or races.

  • Beginners (10-12 reps): Start from knees
  • Experienced (10-12 reps): Feet elevated 6–12 inches

Station 5: Bulgarian Split Squats. Builds single-leg strength, balance, and hip stability for strong push-offs and better glide control in both skating and classic skiing.

  • Beginners (10-12 reps): Bodyweight only
  • Experienced (8-10 reps): Add dumbbells