If you’re unfamiliar with our Sledfit fitness program then you can read all about it here:
Our Sledfit exercises are designed with sledders in mind. With any luck (and a little bit of hard work!) these exercises can help you improve your fitness levels while bettering you as a rider – a most impressive of combinations!
With each exercise there is a set of instructions as well as a linked video which will show you how to perform the exercise correctly. Caution is advised – it’s always advantageous when accidents can be avoided!
If you have a set of weights at home then that’s great. However you don’t necessarily need a set of gym weights to work out. Plastic jugs filled with water are a good substitute. They’re great because you can adjust the water volume to change the weight. Very practical we think you’ll agree!
When performing a walking lunge your feet should be shoulder width apart and your hands should rest on your hips. Take one step forward and flex the knee allowing you to drop your hips. Descend until your rear knee almost touches the ground. Your posture should remain upright at all times. Push through the heel of your leading foot and extend both knees to return upright. Then repeat the process on the opposite leg.
Check out this video for a great description of how to do a simple lunge walk:
If you feel any pain in your knee joints during this exercise you can try the reverse lunge instead:
To do a standing squat your feet should be shoulder width apart. Flex your knees and allow your hips to lower your body to a mock-seated position. Your arms should be extended horizontally. This will help you maintain the all-important balance! Once your thighs are parallel to the floor you can then slowly return to a standing position before repeating the process.
This video has a very good example of how to perform a standing squat correctly. It’s tougher than it looks!
If you imagine a wooden plank, then that’s what you want to be in this particular exercise! Get your body into pushup position. Bend your elbows 90 degrees and rest your body weight on your forearms. Your elbows should be directly beneath your shoulders. You should then hold this position (horizontal, like a plank!) for a set amount of time.
When performing a plank, it is more effective to maintain proper form for a shorter time than it is to have poor form for longer. Your body will notice the difference! Take a look at the following video for information on how to do a plank properly:
Round the World
With knees slightly bent and feet shoulder width apart, hold the weight in front of your body. Raise your weight with two hands from the starting position in front of you in an anti-clockwise direction and move it all the way around your head in a circular motion – hence the term ‘round the world!’ Continue this motion without pause. You can then change the direction in which you rotate the weight.
In this case, we use plastic jugs with variable weight. Try to keep the jugs touching together at all times as in the picture. This video will show you how to do shoulder round the worlds correctly:
Wrist curls are great for building up strength in the forearms. Take a seated position and rest your forearms (palms up) on your thighs. Your wrist should be hanging over the edge of your knee. While gripping the weight, curl your wrist upwards and then ease it slowly back to its starting position and repeat.
Here is a good video that shows how to perform a wrist curl correctly. Correct form is very important:
Place your foot on a step. It should be at the level of your hip so that your leg is bent at a 90 degree angle. Make a step up, touch the step with your foot and then return that same foot to its starting position. Repeat this process before switching to the other leg. Do make sure that your back is straight – good posture is all-important.
Here’s a video describing how to do them:
Never before has an exercise been so appropriately named! Begin in a push up position with your hands and toes supporting your weight. Flex one knee and bring the leg in until it’s under the hip. This is the starting position. It’s similar to a sprinters pre-race position. Quickly reverse the position of your legs and repeat (as if climbing a rather steep mountain!).
The following video explains how to do mountain climbers correctly.
Unfortunately there’s no sitting down involved here! A wall sit is not dissimilar to a squat in terms of the shape of the body. With your back flat against the wall you should have your feet about 2 feet in front of you, with your feet separated by about 6 inches. You then slide your back down the wall while bending at the knees until they reach a 90 degree angle. Then hold this position for a limited amount of time before returning to an upright position before repeating.
Take a look at this video to get an idea of what a wall sit looks like:
The grip squeeze is obviously very useful for sledders. It’s important to know that the proper technique is not to constantly squeeze and release but rather, to squeeze and then pause with a close grip for a few seconds, before repeating.
Plank with Arm Lift
Starting in a basic plank, brace your core and maintain your hip placement as you lift your right arm straight out in front of you. Draw your shoulder blades down and back as you lift your arms. Hold the position for 5-seconds and then switch arms.
Here’s a short video demonstrating the exercise:
A lateral plank is similar to the standard plank except carried out on the side. One set will do one on each side.
Check out this video of a lateral plank:
Glute Bridge with March
A glute bridge involved curving your body upwards as if to form a bridge. Lie flat on the floor (face up!) with your hands by your side and knees bent. As usual, feet shold be shoulder-width apart. Pushing with your heels, lift your body off the floor while keeping your back straight. Once in the bridge position, alternate lifting your legs in the air as though marching.
Here’s an example video: https://www.youtube.com/watch?v=rXAbcneAr3I
Starting with feet slightly apart and legs straight, place both of your hands on the floor in front of your feet. Walk your hands out until you reach plank position. Pause before walking your hands back to their starting position and repeat. It´s a great stretching exercise while engaging the core.
Here is a video and image describing on how to do a Hand Walk out.
Begin with a height that is appropriate for you. Place the box 1-2 feet in front of you. With feet shoulder width apart, perform a squat position in preparation for the jump. Swing your arms behind you as you do so before jumping from this position. When you jump, swing your arms forward and upwards. Try to land on the box with knees bent. Don’t worry, it’s not as complicated as it sounds!
Here is a quick video describing how to do a basic Box Jump:
Plank around the World
One set of a ‘Plank around the World’ at 26 seconds consists of the following:
– Lateral Plank on the Right side for 26 seconds
– Regular Plank; for 26 seconds
– Lateral Plank on the Left side for 26 seconds
– A ‘glute bridge with march’ for 26 reps total (13 per leg)
What do you think of these exercises? Do you have any other ideas that you’d like to share? Send us a comment in the box below!