OzoneSki Fit workout program - manual
warm-up
1st set
you don't need
full range of motion
full intensity
1 week
min 3 workouts
ideal daily workouts
fanatic: 2-3 times a day
1 workout = 4 exercise × 3 sets
15-20 minutes
1 workout
higher
hart rate
3rd set
the most important set
highest level of focus

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Click on the image to open the page for the exercise
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The exercise code is the nickname, it helps to search for
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You can see which workout of which week. This is how you can search in the workout program plan too
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Choose the number of repetitions according to your fitness level. X means as much as you can do
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You can creatively replace the equipment with another one
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Each exercise can be performed in four parts (Timing). The time of the four parts is approx. in seconds.
X means explosively at max speed.
If you are not in training
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You'll be able to move the next day too because you won't have terrible muscle fever.
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You gradually get into physical activity. You don't even realize, as you move more and more fluent.
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Perfect dryland training to prepare for the ski season.
If you already do workouts
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Continue everything as you have been doing.
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It is complementary to your usual workouts.
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Primarily, movement coordination, awareness, and mobility are developed.
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You can insert these workouts in your warm-up.
Never underestimate easy tasks
If an exercise is easy, you can pay more attention to the proper form
Give a chance to your weaknesses
A chain is only as strong as its weakest link.
Self-confidence and success come from our strengths.
Always prioritize what works the least to be strong!
Form the proper movements into everyday habits
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Training should not be an appointment, but an everyday activity such as pouring a cup of tea.
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Accumulate better activation by doing exercises regularly to build up an automatic routine.
Strive for perfection
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Quality is over quantity
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You can learn the proper movements if you are aware of the details
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If you get tired, you lose quality. You will practice the failures
The number of high-quality reps is the Holy Grail
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Learning the proper form of the movements can be done with a large number of repetitions.
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You can perform one exercise 30 times in one workout session. Try to focus 30 times!
Full focus
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Choose one or two points for each exercise and focus on them permanently!
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A good practice is to watch all exercises in a mirror or project from a phone to a TV.
You can do the miracle, but a training plan can't
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You will only own the result for which you have done the work yourself.
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Every missed day is a missed chance.