logo
BoostcampPNG

Figure skating

by Gabby T.

Program Description

**Figure Skating Program** Elevate your performance on the ice with this comprehensive 8-week figure skating training program. Designed for 24 sessions, this plan combines strength, flexibility, and endurance workouts tailored to enhance your skating skills. Each week features targeted exercises, including bodyweight movements and dumbbell routines, ensuring you build a strong foundation while improving your agility. Get ready to glide with confidence and finesse as you commit to this focused training journey!

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 10, 2025 01:14
  • Last Edited
    Jul 11, 2025 07:50

Summary

Unlock your potential with this 8-week Figure Skating workout program, designed to enhance your strength, agility, and core stability. Committing just three days a week, you’ll engage in a dynamic mix of bodyweight and dumbbell exercises, focusing on your abs, back, and arms. Each session is crafted to build the essential strength and endurance needed for figure skating, ensuring you glide with confidence on the ice. Join now and elevate your performance with targeted training that fits seamlessly into your busy schedule!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
15 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Goblet Squat
3
15 reps
-
4
Cossack Squat
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Lunge (Bodyweight)
2
20 reps
-
8
Jump Switch Lunge
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
15 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Goblet Squat
3
15 reps
-
4
Cossack Squat
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Lunge (Bodyweight)
2
20 reps
-
8
Jump Switch Lunge
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
15 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Goblet Squat
3
15 reps
-
4
Cossack Squat
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Lunge (Bodyweight)
2
20 reps
-
8
Jump Switch Lunge
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
15 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Goblet Squat
3
15 reps
-
4
Cossack Squat
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Lunge (Bodyweight)
2
20 reps
-
8
Jump Switch Lunge
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
15 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Goblet Squat
3
15 reps
-
4
Cossack Squat
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Lunge (Bodyweight)
2
20 reps
-
8
Jump Switch Lunge
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
15 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Goblet Squat
3
15 reps
-
4
Cossack Squat
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Lunge (Bodyweight)
2
20 reps
-
8
Jump Switch Lunge
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
15 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Goblet Squat
3
15 reps
-
4
Cossack Squat
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Lunge (Bodyweight)
2
20 reps
-
8
Jump Switch Lunge
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
15 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Goblet Squat
3
15 reps
-
4
Cossack Squat
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Lunge (Bodyweight)
2
20 reps
-
8
Jump Switch Lunge
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Touches
3
20 reps
-
2
Russian Twist
3
15 reps
-
3
Lying Leg Raise
3
10 reps
-
4
Hollow Hold
2
1 mins
-
5
Burpee (No Push Up)
3
10 reps
-
6
Plank
2
1 mins
-
7
Mountain Climber
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Touches
3
20 reps
-
2
Russian Twist
3
15 reps
-
3
Lying Leg Raise
3
10 reps
-
4
Hollow Hold
2
1 mins
-
5
Burpee (No Push Up)
3
10 reps
-
6
Plank
2
1 mins
-
7
Mountain Climber
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Touches
3
20 reps
-
2
Russian Twist
3
15 reps
-
3
Lying Leg Raise
3
10 reps
-
4
Hollow Hold
2
1 mins
-
5
Burpee (No Push Up)
3
10 reps
-
6
Plank
2
1 mins
-
7
Mountain Climber
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Touches
3
20 reps
-
2
Russian Twist
3
15 reps
-
3
Lying Leg Raise
3
10 reps
-
4
Hollow Hold
2
1 mins
-
5
Burpee (No Push Up)
3
10 reps
-
6
Plank
2
1 mins
-
7
Mountain Climber
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Touches
3
20 reps
-
2
Russian Twist
3
15 reps
-
3
Lying Leg Raise
3
10 reps
-
4
Hollow Hold
2
1 mins
-
5
Burpee (No Push Up)
3
10 reps
-
6
Plank
2
1 mins
-
7
Mountain Climber
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Touches
3
20 reps
-
2
Russian Twist
3
15 reps
-
3
Lying Leg Raise
3
10 reps
-
4
Hollow Hold
2
1 mins
-
5
Burpee (No Push Up)
3
10 reps
-
6
Plank
2
1 mins
-
7
Mountain Climber
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Touches
3
20 reps
-
2
Russian Twist
3
15 reps
-
3
Lying Leg Raise
3
10 reps
-
4
Hollow Hold
2
1 mins
-
5
Burpee (No Push Up)
3
10 reps
-
6
Plank
2
1 mins
-
7
Mountain Climber
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Touches
3
20 reps
-
2
Russian Twist
3
15 reps
-
3
Lying Leg Raise
3
10 reps
-
4
Hollow Hold
2
1 mins
-
5
Burpee (No Push Up)
3
10 reps
-
6
Plank
2
1 mins
-
7
Mountain Climber
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Wide Grip Lat Pulldown
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Heel Touches
3 Sets
20 Reps
-
2
Russian Twist
3 Sets
15 Reps
-
3
Lying Leg Raise
3 Sets
10 Reps
-
4
Hollow Hold
2 Sets
1 mins
-
5
Burpee (No Push Up)
3 Sets
10 Reps
-
6
Plank
2 Sets
1 mins
-
7
Mountain Climber
3 Sets
20 Reps
-
Day 3
1
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
4
Pullover (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
7
Seated Row (Cable)
3 Sets
10 Reps
-
Day 1
1
Single Leg Deadlift
3 Sets
15 Reps
-
2
Hip Thrust (Barbell)
3 Sets
15 Reps
-
3
Goblet Squat
3 Sets
15 Reps
-
4
Cossack Squat
3 Sets
10 Reps
-
5
Step-Up (Weighted)
3 Sets
10 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
7
Lunge (Bodyweight)
2 Sets
20 Reps
-
8
Jump Switch Lunge
3 Sets
5 Reps
-