Watching the world’s best athletes glide, curl, skate, and move in their quest for gold can be incredibly inspiring, perhaps even motivating you to tap into your fitness prowess. But you don’t need a mountain or a bobsled track — or the world’s-best abilities — to channel that athletic energy. You can capture the spirit of this year’s winter events and competitions with some fun, low-impact exercises that help build strength and improve balance without jarring your joints.
“To move with the mindset of ‘the best of the best’ is to realize that you are an athlete in your own right,” says Jayme Zylstra, group fitness instructor for ARORA classes at Life Time in Chanhassen, Minn., and in the Life Time app, and executive producer for digital programming at Life Time. “Anyone can celebrate the blessing of movement. Simply close your eyes and feel the rush of the slope or the glide of the ice!”
Here, Zylstra, who also serves as a brand specialist for ARORA, rounded up some of her favorite exercises, all of which are suitable for any fitness level. “These movements are more than just a tribute to winter sports, they are a celebration of what is possible,” she adds. “All of these moves can be modified by adding a chair or using a bar or countertop for balance or by doing the exercise in a seated position.”
1. Speed Skater Side Steps
“Inspired by the smooth glide of a speed skater, this exercise helps improve leg strength, balance, and lateral mobility,” says Zylstra.
- Stand with your feet hip width apart, knees slightly bent, and your core engaged.
- Shift your weight slightly onto your left leg and take a big step to your right with your right foot, tapping it softly.
- Bring your right foot back to the starting position and immediately repeat on the left side.
- As you step, swing your arms naturally — your left arm forward and your right arm back — mimicking a speed skater’s motion.
- Continue alternating sides for one or two sets of 8 to 12 reps on each side.
2. Ski Pole Press (Tricep Kickbacks)
“Pressing your arms straight back with light weights while you move side-to-side in this exercise mimics the strong-arm-movements of a downhill skier and can help strengthen your triceps and support your posture,” Zylstra explains.
- Stand with your feet together, knees slightly bent, and your core engaged.
- Hold a pair of light dumbbells in each hand with your elbows at a 90-degree angle, palms facing inward.
- Lower down into a squat as you move to face your right side, keeping your back straight and your chest lifted. As you squat, press the weights back so your arms are straight, feeling a squeeze in your triceps at the top of the movement. Imagine you’re pressing ski poles into the snow behind you.
- Stand back up as your elbows to return to the 90-degree angle, then turn to your left side and repeat the motion.
- Repeat for one or two sets of 10 to 15 reps on reach side.
3. Ice Hockey Stick Twists
“Holding an imaginary or placeholder hockey stick, this move will have you feeling like you’re in charge of the puck as you gently rotate your torso side-to-side, also strengthening your obliques and improving spinal mobility,” says Zylstra.
- Plant your feet hip width apart with your toes facing forward.
- Lower down into a quarter squat position.
- With your arms out in front of you (like you’re holding a hockey stick), slowly rotate your torso side-to-side while keeping your hips forward. Optional: Use a broom or balance bar as your “hockey stick.”
- Repeat for 8 to 12 twists on each side.
4. Alternating Curling Lunges
“Stepping into a backward lunge can make you feel like you’re doing a curling delivery while also building lower-body strength and balance,” says Zylstra.
- Stand tall with your feet together or up to hip width apart with your hands down at your sides.
- Take a big step backward with your right foot, landing on the ball of your foot and bringing your hands together in front of you in a prayer position. Keep your torso upright and your core engaged.
- Bend both knees to lower your body until your front thigh is about parallel to the ground and your back knee hovers just above the floor. Ensure your front knee stays aligned over your ankle.
- Push through your front heel to return to the starting position.
- Repeat the movement with your left leg stepping back.
- Repeat for 6 to 10 reps on each side.
5. Snowboarding Squats
“Holding a squat and pulse position, kind of like what a snowboarder does as they’re riding, can help build leg and glute strength,” says Zylstra.
- Standing with your feet slightly wider than your hips and your arms out at your sides for balance, bend your knees as you lower in gentle, pulsing squats.
- Repeat for one or two sets of 8 to 12 reps.
6. Ice Skating Arm Circles
“Ice skaters have such elegant arms,” remarks Zylstra. “Pretend you’re gliding on the ice as you do this sun exercise to promote shoulder mobility.”
- Standing tall with your feet together, extend your arms out at your sides and make three slow, smooth circles toward your front.
- Gently bring your arms to cross in front of you before bringing them back out to your sides to repeat the three forward circles.
- Repeat for one to two sets of 6 to 10 reps.
7. Biathlon March and Aim
“Biathlon is a challenging sport that tests endurance,” explains Zylstra. “We can channel that energy in a low-impact way with these marches.”
- Stand tall and slowly march in place with smooth, controlled arm swing arms for three counts.
- On count four, pause to “aim” by reaching one arm out in front of you and holding the other back while you balance on one leg.
- Repeat this rhythm for 30 to 60 seconds, building in two to three brief “aim” holds.
