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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.
Start in plank position with a dumbbell in each hand (25 pounds for men, 15 for women).
Do a pushup.
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.
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 backward off the box into your original position. This is 1 rep.
Repeat, leading with the left leg and driving off the right. Step down. Repeat for 12 reps, alternating the leading leg.
Set up two cones or (other objects) 40 feet apart.
Starting at one end, run from one cone to the other, going around them.
Complete 3 laps (cone to cone and back is one lap).