2 Circuit Training Workouts For Serious Hikers


How to Train for Hiking || REI

Video taken from the channel: REI


HIIT the STEP 2 Cardio Workout for Serious Fat Burning

Video taken from the channel: shortcircuits_fitness


Full Body Circuit Training With Stephanie: Part 1

Video taken from the channel: Qinetic Live


Zig & Sharko The fitness session (S03E38) _ Full Episode in HD

Video taken from the channel: Zig & Sharko


Full-Body Circuit Workout | Brandan Fokken

Video taken from the channel: Bodybuilding.com


A Bodyweight Workout for Hikers | Follow Along

Video taken from the channel: Chase Mountains


Workout for Hikers & Trekkers (Full Routine)

Video taken from the channel: Chase Mountains

There are two circuits in the workout and each contains four exercises. During the circuit you’ll perform each exercise for 30 seconds. Rest for 30 seconds after each exercise until you reach the end of the circuit. Rest for 90 seconds at the end, then repeat the.

The Ultimate Strength Workout for Hikers. Work through these exercises in a circuit. Complete all moves for their recommended reps, then start from the top and cycle back through for two total rounds.

A good mix of workout types for each week involves the following: 2 nonconsecutive days of strength training (exercises in this article) 2 nonconsecutive rest days; take more any time you feel your body needs it. 3 nonconsecutive cardio sessions weekly until the final two weeks before a major hike. Training with these hiking exercises will ensure you’re fit to tackle any trail.

It is easy to conjure up an image of a picture-perfect hike: an empty trail that winds alongside a babbling brook through a verdant and lush valley before ascending a towering peak with a rocky and ferocious ridgeline. Include these exercises to prepare for hiking. Here are a few exercises that you can start adding to your workouts.

Remember, you don’t have to—and likely shouldn’t—do all of these exercises during every workout. I suggest trying each one to identify where your deficiencies are. If you are already a pro at doing Monster Walks but have. Cohen cites the “after burn” as one of the major advantages of HIIT. A fast and furious workout keeps your metabolism elevated long after the sweat session ends, which helps burn additional calories.

In fact, one study found that exercisers who participated in a high-intensity workout burned up to 200 more calories in the 14 hours after the workout ended than those who. Do not rest between exercises; Rest 1-2 minutes between circuits; Perform 3-4 circuits total; CIRCUIT 2: MASS-GAIN & FAT-BURNING. Just because you’re training in a circuit doesn’t mean you’re training light.

In fact, machines allow you train heavy and safely without the use of a spotter, which leads to greater gains in strength and size. Learn the perfect circuit training workout for weight loss. 7 simple follow along exercises that will become your go-to at home workout.

Warrior Made (For Web)-2 Home. Circuit training helps you burn calories, build strength, and sculpt your entire body. In a few quick steps, you can create your own circuit training workouts. 11 Bodyweight Exercises to Train for Hiking.

This workout will get you trail fit without the trail—or any equipment. Adventure Travel. Events Worth Training For.

Want to set a big goal to give your training more focus and direction? Sign up for one of these mettle-testing trail events.

List of related literature:

Hiking with a pack is the best way to train, but strength training and cross training are very helpful.

“Climbing the Seven Summits: A Comprehensive Guide to the Continents' Highest Peaks” by Mike Hamill
from Climbing the Seven Summits: A Comprehensive Guide to the Continents’ Highest Peaks
by Mike Hamill
Mountaineers Books, 2012

Part III (“Group Exercise Modalities”) focuses on the practical teaching skills required for the most common modalities: kickboxing, step, stationary indoor cycling, sport conditioning, boot camp, high-intensity interval training (HIIT), water exercise, yoga, and Pilates.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Or you can mix in different forms of cardiovascular practices: three sprinting intervals, three intervals of jumping rope, and three biking intervals, for example.

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 2008

The best way to train for backpacking is hiking.

“Trail Tested: A Thru-Hiker's Guide to Ultralight Hiking and Backpacking” by Justin Lichter
from Trail Tested: A Thru-Hiker’s Guide to Ultralight Hiking and Backpacking
by Justin Lichter
Falcon Guides, 2013

Experienced hikers with strong legs can cover the 40-plus miles in 3 days.

“Backpacking in Michigan” by Jim DuFresne
from Backpacking in Michigan
by Jim DuFresne
University of Michigan Press, 2007

As your conditioning improves, consider doubling up sessions one or two days per week, per the two-a-day training strategy described in the “Aerobic Training for Multipitch and Big-Wall Climbers” box on previous page.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

I know you’re all experienced hikers, but it’s always worth repeating the rules of the trail since they’re so important.

“IELTS Superpack” by Lin Lougheed
from IELTS Superpack
by Lin Lougheed
Barrons Educational Series, 2019

On-site programs also offer personalized instruction and allow for proper exercise demonstration (e.g., stretching and/or resistance exercises appropriate for each survivor) [60].

“Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis” by Kathryn H. Schmitz
from Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis
by Kathryn H. Schmitz
Springer International Publishing, 2020

Use backup belay ropes in all of these exercises to keep everyone who will be off the ground safe.

“Rock Climbing, 2nd Edition: Mastering Basic Skills” by Topher Donahoe, Craig Luebben
from Rock Climbing, 2nd Edition: Mastering Basic Skills
by Topher Donahoe, Craig Luebben
Mountaineers Books, 2014

Training week Wºrkºut 1 Workout 2 Workout 3 Weeks 1-5 Base training: Run at least 5 days per week at an easy aerobic pace.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

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  • I’m a certified fitness trainer working here in Saudi for over a 10 years and i can assure you 101% that these kind of training technique really work well especially for those people have high fat percentage.

  • Thank you for this video. Every other work out video is some crazy routine and has 30 minutes of them talking before the actual work out begins. This is straight forward, to the point and clear with examples. I will continue to follow Fokken!

  • AWESOME!!!  especially difficulty this morning after eating and drinking at Super Bowl party last night!!! but I made it this thru!!!! thanks again!!! I just love this 10 minute intense step workout!!!!!

  • Always see many stupid comments “just go hiking” for those who are starting hiking, remember that for all sports, you need muscle protection and strength to have better results. Or it would be easy to say to a swimmer, just stay in the pool and you will be the champ….

  • The pants seem to be sold out or I just can’t find those exact ones. Please let me know if they are still available. The workout was great by the way! Thanks.

  • Great routine! I’m a hiker since birth (practically grew up in the mountains) and I was looking for some new ways to get back in shape after my state examination and the lack of movement during study times. Thanks so much!

  • Hey man, gotta tell you. I was suffering from fatigue related pain on both knees. I followed some of the moves and now it’s gone! My knees feel stronger even. I believe it’s mostly the lunges. Thanks! Also, I admire your body stability!

  • Whoa this is becoming my go-to when I don’t get up in time to do a 30-minute workout.  This one is certainly awesome not to mention that I burned a ton of fat!!!! thanks again Marsha!!!!

  • So I thought it was gonna be like 3 workouts, 3 sets each and then you rest. Move on to the other workouts, 3 sets each, and you rest. But since you have to do everything and circuit back, I guess I’ll just do 3 workouts 3 sets and then rest, do the other. Since nowadays gyms are full with inconsiderate people..you might pause and feel nothing..

  • Thanks for this video. Love the guided workout and clear demonstration of the moves with explanation how to do them safely. Helps me to do it without hesitation.

  • I am a 55 year old woman and can do all of these exercises. Nice and slow, really good! I feel my balance has improved a lot. I love hiking and have just started to wild camp so need to carry more in my back pack I will keep doing the exercises to keep myself safe. Thanks very much!

  • this workout would be great with the following reasons: 1)if you have your own gym, 2) simply does not care about others and 3)does not mind getting smacked by a barbell.

  • Honestly, seeing alternative exercises for accessibility was so refreshing as a hiker with chronic pain. There are days I can hike miles and days I can’t leave my bed, so seeing an option to gently stretch those muscles is so appreciated.

  • I did this workout today and included face pulls. Did 3 rounds of it. It was great. My question is…..should I be doing circuits like this or bro splits to stay lean and cut?

  • Stumbled across your channel today and I like your style. Stuck around for the bodyweight exercise session. Loved it. Keep up the good work!

  • I really dig the bridge to L-sit really improves rom and stretches the muscles. And,,Don’t force it” is an important lesson too many people injure themselves by stressing their joints and tendons by doing things too fast, being unpatient and increasing weight, reps, etc. too fast aswell.

  • Even though I hike NJ/NY regularly, add’l strength training is a great idea. I really like the use of an exercise ball too. Thanks REI

  • love your routines. My daughter saw me doing it and said I’m definitely going to lose weight if I keep this up. Thanks and blessings to you and yours����

  • You’ve just inspired me in a way that I truly needed but didn’t know I needed! Thank you so much! My dream is to become a health coach but I have such a love for hiking and the outdoors, I wasn’t sure how to combine the two, but now I do, thanks to you! Thank you so much

  • Since I went from upper/lower body days to circuit training I find my results for cardio and strength have been much better. And yes, the key is not overdoing it. I was doing too much weight when I first started and I was completely out of gas halfway through my workout. Now it’s 1 set of 10 reps for each exercise and I change up the weights for muscle confusion every other workout go up or down 5-10lbs for that session. Also important is to try and do the reps more eccentrically. There’s way more benefit to that than tossing weights up and down. And I’d skip the crunch machine and just plank and lower leg raises. Nice circuit otherwise. Very efficient.

  • The gentleman has a very holistic approach towards circuit training.Really respect for your sweat and knowledge.Almighty bless you.

  • Good stuff. I appreciate the concise instructions and the demo is well done. It looks like I’ve got some work to do. Thanks for the help.

  • I’ll usually track anywhere from.10 to.25 I’ll drop and do 20x push ups with pack or vest. Sometimes I’ll add 1-3 exercises per stop such as squats, lunges, planks, I’ll take the best off and do swings or snatches or I’ll switch up variations of push ups such as the Hindu or Spider-Man push up. You can find a log that’s a decent weight for squats or tosses, stuff like that and I’ll do that until I’m done with my targeted amount of KM or miles. It’s a great workout and I do it often because I hate running lol. Cheers!

  • woke up yesterday with stiff neck doing the table rocks somehow eased the pain and stiffness:).. 50 years old and can do these great stuff thanks will keep doing this workout with my usual exercises hiking lands end to john o groats in march

  • Good morning Marsha, I can’t speak either after this awesome step cardio…Love the short and intense workout for this TGIF!! enjoy your day!!! thanks again!!!

  • Great video, thanks Chase! I’m doing the Annapurna Base Camp trek next month and this will definitely be part of my training routine.

  • absolutely love this video. such a pleasant narration style and the moves look really useful for what you described, you’ve got a new subscriber!

  • This is amazing! the knee pushup is by far my favorite! Thank you so much for this, i am nailing this tomorrow morning when im hitting the forest! I’ll let you know how it went!

  • Not the typical kind of comment so far but I’m curious what brand and model those pants are?
    Getting ready to do the exercise once dinner settles.

  • Excelente tu entrenamiento! Desde que encontré tus vídeos los estoy intentando. Gracias por compartirlos! Desde argentina mis saludos

  • Hey! I love the video but I have a question, I am someone who has never Hike before and is not very regular on exercise �� but I am soon planning on going on a hike,should I start with this exercise?

  • This is probably the best workout I’ve done so far during the SARS-CoV-2 lockdown. I come from a bodyweight background too (calisthenics) but I don’t have a bar at home. Doing both workouts in a row felt pretty good. The beauty of bodyweight is the range of challenge you can have in each type of exercise

  • Hey Masha I just love this 10 minutes HIIT step.. Just so you know I always  use 2 risers, if I use 1 I feel that’s just an excuse for me to always use one!!! LOL Enjoy your Saturday!! thanks again!!! AWESOME WORKOUT!!!

  • From Australia here. Thanks so much for the videos. I loved this work out. Being almost 41 my body isn’t as flexible as yours but I still managed pretty well. Thank you. It’s great to have advice from real hikers who are training for what they love. Cheers!

  • Great and hard workout, i tried to follow you at my own pace, i have some trouble with balance hehehe, but at the end i feel good and sweat a lot, thanks for sharing.

  • Thanks for this. By the way those trousers look great, and flexible enough for this. What brand are they? Did they work well on this trip?

  • I did 2 sets of each workout minus the back exercises and repeated its 3 times. Crazy pump!!! Starting to really like full body workouts

  • new subscriberI appreciate this workout. Planning to retire way early so I can escape the US, training for some long ass hikesand needed this type of workout to round out my backpacking and cycling workouts. Keep them coming!

  • Great video and really enjoying your channel. Hiking is my main thing at the moment and have big plans to do trekking and thru hiking in the time ahead. This stuff really helps with training and getting the body right.

  • I was in the United States Marine Corps where we hump (hike) out for 8 to 12 miles. I think the type of training you do would greatly minimize injuries as opposed to how the USMC does it. The biggest problem in military hikes is foot problems and shine splints. And its because of the boots we wear.

  • Awesome circuit, this is what I’m gonna use as kind of a starting out, regular daily routine. Rather than just having upper and lower body workout days, until I’m at the point where I’m in great shape but want to focus getting bigger, say traps. First step is just going to the gym and especially at first, I like to get the whole body asap and gtfo lol. Between hitting the bags and footwork practice, then this routine at least 5 days a week… ima be yoked

  • This video is awesome, but what really caught my eye is all the desk space devoted to firewood storage. That’s gotta be a code violation.

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    | Brandan Fokken’s Full-Body Circuit Workout |

    Complete 3 rounds. No rest between exercises. Rest 3-120 sec. between circuits.

    1. One Arm Dumbbell Preacher Curl: 10 reps (each side)

    2. Triceps Pushdown: 10 reps

    3. Leg Press: 10 reps

    4. Calf Press: 10 reps

    5. Front Plate Raise: 10 reps

    6. Machine Bench Press: 0 reps

    7. Reverse Flyes: 10 reps (bent-over position)

    8. Seated Cable Rows: 10 reps

    9. Pullups: 10 reps

    10. Ab Crunch Machine: 10 reps

    11. Dumbbell Squat to Shoulder Press: 10 reps

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  • Le has ayudado a mi mami a empezar su rutina de ejercicios. Se siente contenta por haber completado el workout sin breaks. Gracias!!!! Desde Peru.

  • Enjoyed this video until around the 8 minute mark. Exercise is done on the right hand side…what about the other side!? If it’s coming later you have to specify it’s coming later.

  • The movements are great individually but is it just me or the flow of the entire workout sequence was kinda off? Hmm i was kinda bored halfway..

  • Is there some kind of realistic workout like this that can be done at a gym? I can understand doing the same exercise or exercises using the same equipment back to back but aside from owning a full personal gym these types of workout plans are useless unless you go to an empty gym.

  • Great workout but there were modifications for every move Stephanie did but she didn’t mention one. There are many out there like me who can’t do impact.

  • I’m super excited to find this. I’m recovering from a herniated disc in my low back and trying to get back some strength for my first 4 day backpacking trip since the injury. I will definitely be incorporating this into my workouts. None of these moves hurt my back, the slow deliberate motions wake up all the right muscles. Also, the view is a welcome change to the common Youtube workout video. Well done.

  • Marsha even though I have not commented in a while, I have been doing this step workout daily because of the intensity and the time is my go-to workout. And yesterday (Sunday), I finally had time to do it twice!!! Yay!!!! Awesome workout!!! I know you have newer workouts etc… I just love the step workouts, this and the other strength step cardio. THANK YOU!!!

  • I’m an out of shape desk worker about to do a 3 day hike with some friends. I just did this workout (beginner moves only) and I feel like I’m on my way to tackling the trail!

  • Yikes. This is so very challenging but CLEARLY building strength with each repetition. Great workout. I don’t really have a favorite, I dislike them all equally. �� I have my eye on the Pacific Crest Trail in the next 1-3 years (depending on how the Covid craziness pans out) and I’m so glad I found you. Greetings from the Pacific Northwest, USA. ����‍♀️⛰��

  • I’m going to try this tonight but I have a couple of comments:

    Its impossible to do his without rest in between if you are in a public gym. Rest would be 30 sec at least (I may up the reps in that case)

    He says in and out but this would probabaly still be close to an hour (which is still pretty good)

    For a regular guy at the gym. I may do the program as a circuit, but exercises in in groups of super sets.

    Or like one chap said, do all sets together then change exercise

    Good stuff

  • Hey Marsha, woke up late this morning but still had time to do this awesome step HIIT.. thanks so much!!! I’m sweating all over the place plus I use two risers so I’m really toast!!!!! thanks again

  • Great routine, there’s so few videos for functional fitness specifically for climbers and hillwalkers. Scenery looks great too.

    Regards from Scotland

  • I’m thankful there’s a video with Demonstration on it Most of the guys on here do to much talking and no showing thanks for the video will give it a try

  • I enjoy doing this routine! I’ve done it twice and it is perfect! I like to hit a body circuit at least once a week. Thank you for sharing!

  • Oh this is awesome, feels like hiking��
    Have been doing it for three days but today came to the point when u said do different exercises each day, I will be going for a basic mountaineering course by the end of this month, could u plz guide me which videos to follow..

  • Completing this the second time, combined with your, sample training schedule is already showing results. Should be ready to complete Kili trek next year!

  • I really didn’t like this workout. It was a little all over the place. The transition from one exercise to the next seemed abrupt and too quick

  • Am back after a long break of 3 months. I can do this!!!!
    The best part of this workout is it’s 30min and intense. So, you don’t waste time taking breaks and loitering.
    It’s so worth it
    I would definately recommend doing this. If you haven’t tried it yet, go gal what are you waiting for??

  • You’re talking about training for power (which is by the way any training you do, I think you were reffering to strength) bit you ‘drown’ it in a sea of endurance based exercises so it has literaly no effect