Bodyweight hiking training program - 1
Bradletes
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.
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
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
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
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
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
