Though the winter season has arrived, maintain your hiking strength and fitness by engaging in this 30 minute workout.

This 4-week program is designed to keep your muscular and cardiovascular systems prepared for the demands of outdoor hiking. Each weekly workout emphasizes basic movement patterns and training volume to challenge full body strength and stability, as well as cardiovascular stamina. The 4-week program will provide movement amplification in weeks 3 and 4 and volume amplification in weeks 2 and 4. Below is a list of what equipment is needed for your workouts. While all of these movements are unique to Superfunctional, many can be performed with other suspension fitness products such as TRX® or CrossCore®.

Equipment Needed

• Queenax and Wall Bars
• Plyometric Platform
• Superfunctional
• Up Strength
• Strong++
• Torso Trainer

Workout Recommendations

• Ensure that you complete the warm-up and cool-down for each workout. These are repeated over the 4-week program to address areas of need for hiking, as well as enhance learning through repetition.
• Perform each workout 3 times/week, allowing 2-3 days of recovery between workouts.
• Follow the suggested reps or time as listed. However, listen to your body. Take short rest periods as needed during work intervals to ensure proper exercise technique and safety. You also may increase recovery interval length after a specific movement, if needed.
• Find videos of many of the movement patterns here, as well as set-up information for Superfunctional.
• View full workout below or download here.