If you're like me and have a ski holiday quickly approaching, you're probably not exactly at match fitness levels. I know I've been working too hard, battling the flu (remove bad swine flu joke) and felt a strong seasonal pull towards hibernation... at least those are the excuses I give myself. Well, enough is enough. I have a ski trip in 4 weeks and I know that the single best thing I can do to enjoy a ski holiday is get myself in great shape.

Not only does it prevent injuries and allow you to stay out longer, it makes you ski or snowboard so much more confidently and to the best of your abilities. When you're skiing well, you can not only handle varying conditions much better, but also have a much more enjoyable and rewarding time on the slopes.

With this in mind, I have asked my good friend and very qualified fitness advisor, Dr Paul Attalla, to provide me with his pre season ski routine.

Don't fear, this routine is designed for mere mortals like you and I. It can be done at home and only requires 3 sessions of about 50 minutes per week. It will improve overall fitness, strength, agility and balance, everything you need to maximise the enjoyment from your ski holiday.

Complete the following circuit 3 times with 30 seconds between each exercise.

SQUATS (1 minute)
Start Position: Look straight ahead, standing with feet shoulder width apart. Keep your weight distributed evenly over both feet with heels flat and your back straight.

Action: Inhale as you slowly sink into the squat until your knees bend to a 90 degree angle (do not go past 90-degrees). Exhale and slowly push back up from your heels.

Harder: Push back up with enough force to leave the ground 20-30 cm (power should only come from the legs with no bending at the waist or swinging of the arms). Land on balls of the feet and do not rush the next squat, take a few seconds to regain the start position.

CALF RAISES (1 minute)
Start Position: Stand with your feet shoulder-width apart on the edge of a step. Keep your hands out to the sides and balance on the balls of your feet. Throughout the exercise stay focused on a spot 3 meters in front of you; this will help in maintaining your balance.

Action: Exhale while you slowly push your heels up until the calf muscles is fully contracted. Then inhale as you gradually lower your heels over the edge until a gentle stretch is felt along both calves. Keep in mind that balance is a key component of this exercise.

Harder: Keep your hands behind your head and point your elbows straight out to the sides.

LUNGES (2 minutes)
Start Position: Keep your head up, back straight and feet shoulder width apart.

Action: Inhale as you step forward a comfortable distance with your right leg until your upper right thigh is almost parallel with the floor. Keep the left leg as straight as possible. Exhale as you step back to the starting position.

Harder: Step forward as far as possible.

RIGHT LEG STAND (1 minute)
Start Position: Stand erect with feet shoulder width apart. Throughout the exercise stay focused on a spot 3 meters in front of you; this will help in maintaining your balance.

Action: Place all of your weight on the right leg by lifting your left foot off the ground and slightly back. The right knee should be bent 45 degrees. The most important aspect of this exercise is to maintain your balance and achieve a modest rest.

Harder: Close eyes.

PUSH-UPS (1 minute)
Start Position #1: Place your hands slightly more than shoulder width apart. Elbows should be slightly bent. Back should be straight with head slightly raised looking 3 meters ahead.

Start Position #2: Place fists in a thumb forward direction below shoulders.

Start Position #3: Place hands directly below your chest with index fingers and thumbs touching.

Action: Inhale while bending evenly at the elbows, slowly lower your chest 2-4 cm from the ground. Exhale as you return to the start position. Do not lock your elbows at the top of the push-up. Repeat this action five times for each of the three start positions. Keep rotating through the 3 different push-ups until the minute has past.

Harder: Place feet on an object that is 30-40 cm above level of the hands.

DIPS (1 minute)
Start Position: Rest your hands shoulder width apart on a couch or bench behind you and walk your feet out until your legs are extended straight out in front of your body.

Action: Keeping your back close to the bench inhale as you lower your body until your elbows just pass 90 degrees. Concentrate on keeping the elbows pointed straight back. Push back up to the start position as you exhale. Do not lock your elbows at the top of the move.

JUMPS (2 minutes)
Start Position: Keep your head up, back straight and feet shoulder width apart.

Action: Using both legs equally for power, jump sideways 50 cm, with enough height to clear a shoe box. Without hesitating jump back to the original location. Continue this side to side sequence for the entire 2 min.

Modification for snowboarders: Using both legs equally for power, jump forward 50 cm, with enough height to clear a shoe box. Without hesitating jump back to the original location. Continue this front to back sequence for the entire 2 min.

Harder: Jump over an object that is no taller than your knees. Suggest stacking shoe boxes or loosely suspending a string so that you do not catch your feet.

LEFT LEG STAND (1 minute)
Start Position: Stand erect with feet shoulder width apart. Focus on a spot 3 meters in front of you throughout the exercise. This will help in maintaining your balance.

Action: Place all of your weight on the left leg by lifting your right foot off the ground and slightly back. The left knee should be bent 45 degrees.

Harder: Close eyes.

SIT-UPS (1 minute)
Start Position: Place your legs over a chair (knees at 90 degrees) and fold arms across your chest. Your chin should be slightly flexed forward and trunk should be tensed so that shoulders are elevated 3 cm off the floor.

Action: Flex your trunk up and to the right side so that your left shoulder approaches your right knee. When the right shoulder is 6 cm off the ground and your left shoulder is 12 cm off the ground stop and hold this position for a brief moment. Return and immediately repeat to the left.

Harder: Keep knees in the 90 degree position without using the support of a chair. Work on sucking in your stomach through the exercise.

Alternate: if you have access to a balance ball, sit on the ball with feet planted forward on the ground. Complete sit-up routine as above.

EXTENSIONS (1 minute)
Start Position: Lie face down on the floor with your legs extended. Keep your arms extended out in front with thumbs pointed up. With a straight neck contract your abdominal muscles to keep your spine in a neutral position.

Action: Exhale as you slowly lift your legs and shoulders off the surface. Concentrate on contracting your butt muscles first and then the low back muscle second. Inhale as you relax to the start position. Make sure you release the contraction completely before starting the next one.

Harder: Alternate between pointing and flexing feet.

Good luck! And remember not to perform the exercises if you are in pain or have not consulted your GP about starting an exercise routine.

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