N4AE

Getting in Shape for Hiking Season

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Hike Season begins today. Over the next 10 weeks, I will build up to a 20 mile hike carrying a backpack loaded at 20% of my body weight.

I started conditioning in January with a focus on weight loss. My focus now turns to strength and endurance.

My program consists of 8 workouts during the week and a hike on Saturday. If I miss any workout (I have intermittent meetings on Thursday Evenings), I skip the workout.

I also try to work in a 2-mile walk during my lunch hour at least three times a week.

I rest on Sunday.

Monday

Morning Workout (Full Body Strength and Tone)

  • Incline Dumbbell Bench Press (12, 10, 10, 8)
  • Renegade Row (12, 10, 10, 8)
  • Goblet Squats (12, 10, 10, 8)
  • Dumbbell Row (12, 10, 10, 8)
  • Cable Crossover (12, 10, 10, 8)
  • Upright Row (12, 10, 10, 8)
  • Farmer’s Walk (3 Sets)

Evening Workout (Run)

  • Short Distance Run of 3 Miles

Tuesday

Evening Workout (Cardio Endurance)

Wednesday

Morning Workout (Upper Body Strength and Tone)

  • Dumbbell Curl (12, 10, 10, 8)
  • Arnold Dumbbell Press (12, 10, 10, 8)
  • Lying Triceps Extension (12, 10, 10, 8)
  • Front Dumbbell Raise (12, 10, 10, 8)
  • Dumbbell Concentration Curl (12, 10, 10, 8)
  • Lateral Dumbbell Raise (12, 10, 10, 8)
  • V-Bar Push Down (12, 10, 10, 8)

Evening Workout (Run)

  • Short Distance Run of 2 Miles

Thursday

Morning Workout (Lower Body Strength and Tone)

  • Bulgarian Split Squats (12, 10, 10, 8)
  • Barbell Lunge (12, 10, 10, 8)
  • Barbell Side Lunge (12, 10, 10, 8)
  • Barbell Calf Raise (12, 10, 10, 8)
  • Stiff-Legged Dead Lift (12, 10, 10, 8)
  • Hanging Leg Raise (12, 10, 10, 8)

Evening Workout (Run)

  • Short Distance Run of 2 Miles

Friday

Morning Workout (Cardio Endurance)

  • 45-Minute Stair Machine Workout at 75% MHR

Saturday (Hike Day)

  • Hike 1: 5 Miles with 10% Load
  • Hike 2: 10 Mikes with 10% Load
  • Hike 3: 5 Miles with 10% Load
  • Hike 4: 10 Miles with 20% Load
  • Hike 5: 10 Miles with 20% Load
  • Hike 6: 15 Miles with 10% Load
  • Hike 7: 5 Miles with 20% Load
  • Hike 8: 15 Miles with 20% Load
  • Hike 9: 10 Miles with 20% Load
  • Hike 10: 20 Miles with 10% Load

The Big Picture

Hike Season is part of my plan to lose a significant amount of weight this year and improve my health.

Since I started working out in January, I have lost 15 pounds. I also improved key metrics, including body fat, blood pressure, and total cholesterol.

Here’s to the journey!  Happy Hiking!

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