\n<\/p>\n
“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”><\/p>\n
\n Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you
\n >”,”name”:”in-content-cta”,”type”:”link”}}”>sign up for Outside+.\n <\/p>\n<\/p><\/div>\n
Amelia Earhart famously said, \u201cAdventure is worthwhile in itself.\u201d If, like Earhart, you crave the physical and mental test of wild, challenging and daring activities, then this adventure-ready workout is the perfect preparation. From hiking and backpacking to rock climbing and rafting, use this sequence to get in shape for any outdoor adventure.<\/p>\n
This adventure-ready workout is broken into three parts, emphasizing the skills and strength needed for different challenges and activities. While you can certainly focus on one area if you are training for a specific excursion or competition, use the entire sequence to build the strength and endurance you need to be ready for anything.<\/p>\n
Perform each exercise in sequence as a circuit with as little rest as possible between exercises. Rest one minute between rounds, performing three rounds of each circuit before moving on to the next. Each circuit should take approximately 20 minutes total, which means you can finish the entire workout in about an hour.<\/p>\n
If hiking and backpacking are your activities of choice, you must be ready to travel long distances over rugged terrain, potentially while carrying a heavy pack. And unlike traditional big lifts you\u2019d find in the gym, you won\u2019t always have the option to use both sides of your body together simultaneously, which is why relying exclusively on barbell exercises and machines won\u2019t always get you into adventure-ready shape.<\/p>\n
Kari Pearce, six-time CrossFit Games athlete and four-time Fittest American Woman, understands the value of thinking outside the box to get in the kind of shape that can take on any challenge. \u201cWhen I was competing, one thing people noticed about my training was how much accessory\/unilateral work I did,\u201d Pearce says. \u201cIn daily life, we have our dominant side and tend to use that more often than our non-dominant side, which leads to imbalances.\u201d<\/p>\n
This is why weighted step-ups and stair climbers are the best exercises for building leg strength and endurance in this adventure-ready workout. Each time you step up, you\u2019re only able to use one leg at a time, forcing each side of your body to get strong and developing better core strength and balance at the same time. Meanwhile, side squats challenge your balance and coordination in a different plane of motion, strengthening the stabilizer muscles around your hips, knees and ankles. Adding AMRAP burpees provides a total-body challenge for any fitness level to build the power and endurance to reach the top of any mountain.<\/p>\n
| Exercise<\/td>\n | Reps\/Time<\/td>\n<\/tr>\n<\/thead>\n | ||||||||||||||||||||
| Alternating Dumbbell Step-Up<\/td>\n | 10 per side<\/td>\n<\/tr>\n | ||||||||||||||||||||
| Dumbbell Side Squat<\/td>\n | 10 per side<\/td>\n<\/tr>\n | ||||||||||||||||||||
| Burpee<\/td>\n | 1-minute AMRAP*<\/td>\n<\/tr>\n | ||||||||||||||||||||
| Stair Climber<\/td>\n | 2 minutes<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n *AMRAP = as many reps as possible<\/p>\n Circuit 2: Rock Climbing and Bouldering<\/strong><\/h2>\nExercise<\/td>\n | Reps\/Time<\/td>\n<\/tr>\n<\/thead>\n | Hanging Windshield Wiper<\/td>\n | 10 each direction<\/td>\n<\/tr>\n | Archer Lunge<\/td>\n | 10 each direction<\/td>\n<\/tr>\n | Single-Arm Hang<\/td>\n | 30 seconds per arm<\/td>\n<\/tr>\n | Spider-Man Crawl<\/td>\n | 2 minutes<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n | Circuit 3: Rafting, Kayaking and Paddleboarding<\/strong><\/h2>\nExercise<\/td>\n | Reps\/Time<\/td>\n<\/tr>\n<\/thead>\n | Dumbbell Rotating Plank<\/td>\n | 10 each side<\/td>\n<\/tr>\n | Single-Leg Romanian Deadlift<\/td>\n | 10 each side<\/td>\n<\/tr>\n | Russian Twist<\/td>\n | 1-minute AMRAP<\/td>\n<\/tr>\n | Rower Machine<\/td>\n | 2 minutes<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n | Add this adventure-ready workout to your routine a few times a week and you\u2019ll be ready for the great outdoors in no time.<\/p>\n<\/p><\/div>\n |