The following exercises can form part of your general fitness regime.

Running
Try a 10 minute warm up run at an easy pace, 10 minutes hard running at race pace (10 Km) followed by another 10 minutes at an easy pace to cool down.

Cycling
Try cycling for 10 minutes at a slow pace, 10 minutes at a faster pace and then 10 minutes at a slower pace to cool down.

Roller Blading
Possibly one of the best exercises as you are using the same muscles and movements as you would on skiis. If you want to use poles in this activity you can but select poles that are about 10cm longer than you would normally use.

Knee Bends
Flex down though 45 degrees, then push back to standing. Keep your heels on the floor.

Jumps on the Spot
Jump up and down on the same spot several times. Use the knees to cushion the landing.

Squat Jumps
Stand with one foot infront of the other. Jump up in to the air, changing feet as you do so. Land in a squat. Repeat 20 times.

Skipping
Skipping is a good exercise to do as it helps with agility, balance, muscular co-ordination and rhythm. The correct length of rope can be chosen by standing in the middle of the rope. Both ends of the rope should reach your arm pits. Try to jump over the rope with both feet at once. Try to do 60 jumps per minute.

Abdominal raises
Lie on your back on the floor, with slightly bent legs and hands clasped behind your head. Lift your shoulders, keeping your lower back on the floor. If you find this hard, cross your arms on your chest or rest them on your thighs. Repeat 20 times.

Jumps to the left and right
Jump from side to side trying to keep your shoulders central. Try to cover a reasonable distance with each jump. Repeat 40 times, 20 to each side. You can also try this same exercise with a cardboard box in the middle. Jump over the box taking off and landing on two feet each time.

Leg raises
Kneeling on all fours, bring one knee in towards the chest, then push the leg back behind you, toe pointed. Raise the extended leg. After 20, repeat with the other leg.

Tricep raises
Sit on the floor with your knees bent and your palms on the floor behind your hips, fingers facing forwards. Relax your stomach muscles and lower your body towards the floor, keeping your back straight. Bring your body up again by straightening your arms. Repeat 20 times.

Adbuctor raises
Lie on your side with both legs bent, raise the upper leg. After 20, repeat with the other leg.

Dorsals
Lie on your stomach with your arms in front of you. Lift your right arm and then left leg off the ground simultaneously. After 20, repeat on the other side.

Lunges
Lunge forwards onto one leg, flexing the knee through 45 degrees. make sure that your foot stays in line with your knee. Push back upright and lunge forwards onto the other leg. Repeat the whole exercise 20 times.

Sit-ups
Sit on the floor, legs bent and arms folded. Roll back on to the floor, then return to the staring position without lifting your feet off the floor.

Press ups
If you find these hard, do bent knee press ups instead. Repeat 20 times.

Balance Squats
Balance on the balls of your feet, with your heels slightly raised and arms outstretched in front of you. Lower and raise your body, slowly and smoothly. All the time your knees should be over the first two toes of their respective feet. Focus on maintaining precise body alignment. Repeat 20 to 25 times.

Straddle sit
Sit on the floor, legs straight and at right angles. Bend forwards as far as you can. Hold the position for 10 to 15 seconds and try to relax. Bend forwards a little more and again hold for 10 to 15 seconds. Return to the upright sitting position. Repeat this exercise 5 times.

Straight leg sit
Sit on the floor, legs straight and ankles together. Reach forwards as far as you can. Hold the position for 10 to 15 seconds. and relax in this position. Reach forwards a little more and again hold it. Return the the upright sitting position. Repeat 5 times.

Step ups
Step onto a box or similar object, lead with the left leg and with the right leg as well.

Side Lifts
Stand upright with your arms by your side holding your ski boots (or similar object) in your hands. Lift up to shoulder height keeping good posture. Repeat several times.

Back Lifts
Lie on the floor on your stomach. Raise arms, head and legs simultaneousely from the floor. Repeat several times.

Tuck Jumps
Stand with feet apart, jump up into the air and tuck elbows in front of knees, knuckles together.

Leg Lifts
Lie flat on the floor on your back, legs together. Bring your feet as close to your bottom a possible by raising your knees. Then straighten your legs by lifting your feet off the ground. Keep your legs as straight as possible and lift them until they are in the vertical position. Hold this position forcing the toes down towards your body.

Next repeat the above exercise but as soon as your legs are vertical open your legs to make a 'V' shape. Hold this position again forcing the toes down towards your body.

Legs Sideways
Stand arms at your side. Stand on one leg and raise the other leg sideways in the air. The aim is to raise the leg to the horizontal position or a near as possible and hold it there. Try to point your toes inwards and then outwards. Repeat with the other leg.

Trunk Swings
Stand up straight. Stretch out your arms either above your head or in line with your shoulders. Then swing them as far to the left as you can a few times and then to the right.

Look no Chair
Sit unsupported against a wall, feet flat on the floor hands on your hips, thighs horizontal to the floor and your back straight. Hold this position fo r as long as possible.

Bottle Challenge
Place a bottle by your right heel. Now swing round to your left  and without putting your arm though your legs grab the bottle with your right hand. Do the same on the left hand side.

Leg Lifts
This exercise can be done anywhere. Sit in a chair and hold the underside of the chair with both hands. Raise your legs until they are horizontal and hold them there as long as you can. As you improve at this exercise you can add weights to your legs.