Gym Workout to Improve Hiking/Fell Walking - Adventure Fit

We’ve teamed up with the fitness experts at Coreworx to bring you this ultimate fell walking/hiking workout. Adding this to your current weekly routine will help build muscle and stability in all the right places whilst improving your general endurance.

Your body will be able to take you up mountains faster and carry you further, than ever before.

The Workout:

A - Cardio Ramp (warm-up):

A1: 3 minutes stair master

*start at walking pace and increase speed every 30 seconds.

B - Strength Training

The leg-dominant strength section will focus mainly on developing your glutes, hamstrings and quads, giving you extra strength and power to move you up the mountain side more efficiently.

B1: Deadlifts

Six sets - 15, 15, 12, 12, 10, 10

B2: Medicine Ball Slams

Six sets - 10, 10, 10, 10, 10, 10

Superset* these two exercises with one minute rest inbetween.

*Do one exercise for the prescribed number of reps and then immediately start the second exercise.

Deadlift

Deadlift starting position.

Deadlift starting position.

Top of the deadlift.

Top of the deadlift.

Medicine Ball Slam

Starting position.

Starting position.

Middle of the lift.

Middle of the lift.

Last position before slamming the ball to the floor.

Last position before slamming the ball to the floor.

C - Accessory Work

For this routine the accessory work focuses on improving your stability, helping to keep you injury free on unpredictable mountain terrain. As with the strength section, do these exercises in a continuous circuit four times, with 30 seconds rest between rounds.

C1 : Box Step-ups

Six reps on each leg.

C2: Inverted Rows

Twelve reps.

C3: Burpees

Eight reps.

Box Step-ups

Start with one foot on the box.

Start with one foot on the box.

Step up, then repeat.

Step up, then repeat.

Inverted Row

Inverted row starting position.

Inverted row starting position.

Inverted row end position.

Inverted row end position.

Burpees

Burpee starting position.

Burpee starting position.

Burpee mid-position.

Burpee mid-position.

Burpee end position.

Burpee end position.

D - Conditioning

The final section of the workout focuses on increasing your endurance, pushing yourself to the limit and developing that all important cardiovascular staying power needed for long hikes and steep ascents.

As with the previous sections, complete these exercises one after the other in a circuit, for two rounds with one minute rest inbetween.

D1 - 3 Mins Max Effort Airbike

D2 - 2 Mins Max Effort SkiErg

D3 - 1 Min Max Effort Barbell Clean and Press

Airbike

Airbike

SkiErg

SkiErg

Barbell Clean & Press

Start of the movement

Start of the movement

Mid-point

Mid-point

Top of the clean & press

Top of the clean & press

D4 - 2km Row

Finish the workout with a 2km row, as fast as possible. Try and beat your time each workout.

rowing-for-conditioning-for-hiking
hiking-conditioning-workout

Click here to download a printable copy of the workout.

Laurie Crayston