Bodyweight hiking training program - 1

Bradletes

Coach
Anna Tobias

This program is perfect for the beginner athlete, the athlete who doesn't have access to a gym, or the athlete who doesn't feel comfortable lifting weights. The eight week program builds each week on the previous week to get you comfortable with the movements, but also to give you a great workout and build your hiking strength. The program can be done at home, or at a gym, wherever your workout place of preference may be.

benefit-image-0
Little or no equipment needed
It's great to not have to depend on a full gym to be able to workout. This program gives you the option to workout without having to need all sorts of equipment
benefit-image-1
Perfect for beginners
If you are new to working out, or it has been a while, this is a great program to get you started or back in the swing of things! Videos for all the movements and workouts to help with form and technique
benefit-image-2
Strength and Endurance
We focus on building both strength in the legs and core, along with building the conditioning side of fitness that is needed for racing on the water
Features
feature-icon
Programming 4 days per week
Strength work along with conditioning or cardio workouts to build your hiking muscles and endurance.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
.All your workouts right on your phone to make it easy to follow and complete!
Equipment
Required
Your choice of cardio - Running, Rowing, Bike
Recommended
Bands, Dumbbell (but not necessary)
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Warm Up

B

Air-Squat

4 x 20

C

High Plank

3 x 3:00

D

Crunches!

1 x 50

E

Banded Side Steps

3 x 12

Circuit

F

4 Rounds: 1 min Shuttle Runs (10m distance)* 1 min Burpees 1 min Air Squats **remember to count and record your total reps in the app. If you struggle to count during the workout, video yourself and you can count them afterwards. *if struggle to run, walk fast or bike/row for a minute

Monday
Week 1 Day 2

A

Warm Up

B

Box Step Ups

1 x 50

C

Push Up

3 x 10

D

Banded Row

3 x 15

E

Wall Sit

5 x 1:00

F

Cardio

1 x 45:00

Wednesday
Week 1 Day 4

A

Warm Up

B

Air-Squat

3 x 25

C

Banded Good Morning

3 x 10

D

Single Leg Standing Toe Touch

4 x 7

Core

E

9 minute Clock Complete as many rounds as possible in 12 minutes 10 Butterfly Situps 10 Supermans 10 Mountain Climbers each leg 10 Single Leg V-Ups (5 right leg/5 left leg)

Circuit

F

4 Rounds: 10 Inch Worms 20 Plank Rocks (each side) 30 Soccer Taps (each foot) 400m Run* * If you can't run, use a bike and double the distance (or go for about 2 minutes) or row 400m

Thursday
Week 1 Day 5

A

Warm Up

B

Stationary Lunges

3 x 15

C

Box Dips

10, 7, 4

D

Pistol Squat to Box

3 x 10

E

Push Up

3 x 10

Cardio

F

60 minute your choice of cardio Heart rate zone 2

Coach
coach-avatar Anna Tobias

Co-Programmer and Co-Coach of Bradletes.

closer-image-1
closer-image-2
Get Started Today

This is a no pressure, safe, fun way to get your fitness started towards being fitter and stronger on the water!

Get Bodyweight hiking training program - 1
closer-image-3
FAQs
What if I have never worked out before
The program has videos for all movements and workouts that will guide you through what to do. Everything movement is adaptable to your level of fitness.
What do I do when I'm done with this program?
We are in the process of developing a second cycle, but if you feel comfortable with the movements and want to trying workouts with more weights, you can always purchase one of the other hiking programs, either the first program or subscribe to the hiking program!
Bodyweight hiking training program - 1