Complete Body Weight Workout for Skaters (VIDEO)

I have a nice body weight workout for the skaters today – you don’t need any equipment at all and you only need about 7-feet of space to do it, so I think pretty much everyone can give it a try.  Just a reminder that the 28-Day Transformation Challenge for Skaters has opened for enrollment so definitely check it out for your chance to get private online coaching from me, win a free copy of all my skater-specific training programs, an “IHaveNo5Hole” t-shirt and the respect of all your fellow skaters 😉  Here’s what you need to know – 28-Day Transformation HERE.

So far we have put over 30-goalies through a similar style of program and the results have been amazing – losing fat, gaining muscle and winning more games – not bad for only 28-Days.

Okay, now let’s get to today’s business…

Body Weight Workout For Skaters

You know how I love it when people make excuses don’t you?  Well, I had an email from Justin the other day who gave me lots of good info – his age, how long he had been playing hockey, his goals, etc.  It was a great email.

He was one of those guys who was a pretty good player when he was younger, but admittedly did not give his best effort to make it to the next level.  The end result, he stopped playing hockey when he was 18 years old and has recently returned to hockey in the past few years.

He loves playing again, but confessed that he felt like quitting again because guys that never played at his level when they were younger were – ‘skating circles’ around him.  He knew he could be one of the top players in the league and was frustrated that he did not have the speed or stamina to keep up with the other guys.

I was with him – I was in his corner…and then he did it!  He made the excuse…’but since I don’t have time to get into the gym, I know I will never be able to play at that level’.


So this one is for you Justin and all the other Justin’s out there who don’t think they have the time, money, equipment, whatever to be a better player.

Here Is The Body Weight Workout For Skaters (VIDEO)

If you cannot see the video in the viewer, no worries, just click the link below:

Home Workout for Skaters

  • Rear Foot Elevated Squat x 30s each leg
  • Push Up + Superman  (perfect) x 30s
  • Front Plank x 30s
  • Lunge Lateral to Balance x 30s each leg
  • Isometric Row x 30s – hold 3s each
  • Side Plank with Leg Lift & Hold (can go from bottom knee) x 30s each
  • Lateral Hop & Stick for 2s x 30s
  • Squat Jump & Stick – jump 2 times, hold for 3s x 30s
  • Skate Hops x 30s

Total Time: 7:50 – that is including 10 seconds between each station.

Rest for 3-minutes and repeat.  You can do this circuit 1-2 times.  Make sure you start slowly so you can practice perfect technique, then you can go full blast.

The last 90s is supposed to be hard – I am trying to get you accustomed to producing force when you are tired.

Now – – is this THE program that will get you to the show?  Very likely – NO.  But will it give you more jump in your first step and give you more stamina to play hard right to the final buzzer?  Yes it will.  I might even convince you that you DO have time for training.  That you can do a great workout at home.  That you CAN be the player you want to be.

Happy training gang – give it a try.  I am pretty sure it will be about 8 times harder than it looks.


Click the image to see how it works.

Click the image to see how it works.