Training Plan
Welcome to Skating University’s comprehensive exercise guide for strengthening your body designed for your homework workouts. Inside, you’ll find small videos demonstrating most of the exercises. For optimal results, we recommend pairing ABS with legs on one day, and arms with back on another.
Don’t forget to warm up before starting your training. In the list, you’ll see maximum reps for each exercise — don’t try to reach them on your first attempt. If you reach the maximum reps during the training and find it easy, leave us a message and we’ll prepare the next guide for you!
Stay tuned as we will continue to add more exercises to this list in the future. Enjoy your workout!
Exercises for the back
Lie on your stomach and do the next exercises. Ideally you should reach 15 reps of each exercise and repeat the entire set 3 times, but at the beginning, do as much as you can.
- Superman with your hands on your head, your stomach should stay on the floor. – 15 reps.
- Lean on your arms, lift only your legs up. – 15 reps.
- Lift your arms forward, then round one arm backward and return it forward, lie on the floor. Then the same with the other arm. One count in when you do this movement with the both arms. – 15 reps.
- Keep you legs on the floor and raise your body as high as you can. Keep your hand behind your head. – 15 reps.
- Superman with the hands behind your head. Raise your body and legs at the same time. – 15 reps.
- Superman with the hands forward. Raise your body and legs at the same time. – 15 reps.
- Keep Superman extension as long as you can.
When you can do 3 sets, you can add hyperextensions and a take a little weight to your hands. During hyperextensions, go down to the very bottom and do not rise above the horizon!
Exercises for arms and shoulders
You need resistance band. All exercises should be done smoothly, without jerking. When bringing your hands together, maintain tension until the end. Also 3 sets of 15 reps.
- Take resistance band with hands shoulder width apart in front of you. Spread our arms to the sides, you should feel your shoulders. – 15 reps.
- Take resistance band wider and hands up. Spread our arms to the sides behind your head. – 15 reps.
- Now you should move your arms one by one diagonally, first in front of you, then behind the head. – 15 reps.
Exercises for ABS
Ideally you should reach 15 reps of each exercise and repeat the entire set 3 times, but at the beginning, do as much as you can. Don’t arch your back and lift your shoulder blades first.
- Crunches with your hands on your head. Bend your knees. Lift only your shoulder blades off the floor. – 15 reps.
- Crunches with the arms forward. – 15 reps.
- Lift up your legs up to 90 degrees and down. You shouldn’t put our feet on the floor! Keep your arms along the body. – 15 reps.
- Scissors. Keep your arms along the body, lift up your legs at 45 degrees and cross your legs one above the other. Keep your legs extended. – 30 crosses.
- Sitting Twists. Bend your knees and lift up your body. Twist your body from side to side. – 15 reps to each side.
- Lift up your body and legs. Between them should be 90 degrees. Keep your legs extended. Then bend you knees, pull them to your chest then return back to the starting position. – 15 reps.
- Lie on your back. Legs and arms should be extended. Alternate raising your arm and leg. Touch your left leg with your right hand, then switch and touch your right leg with your left hand. – 15 reps for each pair.
- V-ups. Lie on your back. Keep your arms up. Raise your body and legs. Legs should be extended. – 15 reps.
- Lift up your body and legs. Between them should be 90 degrees. Arms to the sides. Keep this position as long as you can.
- Planks: High plank, Knee plank, Side plank (left and right). – 60 sec.
Exercises for legs
Ideally you should reach 15 reps of each exercise and repeat the entire set 3 times, but at the beginning, do as much as you can. When squatting, you shouldn’t fall down. Keep your back straight.
- Squat until your legs form a 90-degree angle. Keep your feet shoulder width apart. Arms extended forward. – 15 reps.
- Squats with the lifting on your toes. – 15 reps.
- Squats with the hop. – 15 reps.
- Turn out you knees and feet in a parallel line, separated by a distance of about 12 inches (30 cm) and both turn outward, with the weight equally divided between them to the sides and do squats. (Second position in choreography) – 15 reps.
- Keep Second position and do squats with the lifting on your toes. – 15 reps.
- Keep Second position and do squats with the hop. – 15 reps.
