The 10-Minute Backpacking Fitness Plan
OK, so you blew off your preseason training plan. Now what? Start the season right with this 10-minute-a-day workout, and you’ll be ready for the trail in no time.
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Your Coach: Rob Shaul, founder of the Mountain Tactical Institute in Jackson, Wyoming, designed this workout for time-pressed hikers. Do it daily (alternating between maximum intensity and moderate intensity) and complete as many sets of the circuit as you can in 10 minutes.
Scotty Bobs
Step 1
Start in plank position with a dumbbell in each hand (25 pounds for men, 15 for women).
Step 2
Do a pushup.
Step 3
Pause in the up position and do one dumbbell row with the right arm. Repeat steps 1 to 3, using the left arm. This is 1 rep. Repeat for 3 reps.
Step-Ups
Step 1
Stand facing a 20-inch box. Leading with your right leg and driving off your left, step up onto the box with both feet.
Step 2
Step backward off the box into your original position. This is 1 rep.
Step 3
Repeat, leading with the left leg and driving off the right. Step down. Repeat for 12 reps, alternating the leading leg.
Shuttle Runs
Step 1
Set up two cones or (other objects) 40 feet apart.
Step 2
Starting at one end, run from one cone to the other, going around them.
Step 3
Complete 3 laps (cone to cone and back is one lap).
