Before I started my hiking training program, I had a similar workout plan. I’ve adapted it to make this one. It goes by the weekday so that’s how I’ll do it.

Monday

Strength training(Arms)- I do three different weight machines at my gym with increasing weight focusing on my arms. I want to make sure that I can pull myself up to so that I can scale cliffs if need be.

Crunches(100)- After I stretch, it’s time for a hundred crunches. Taking it slow so I can really feel the burn. I want to make sure that I can reinforce my core and build up strength for the walking.

Squats with weights(30)- More core exercises and to get my booty just right.

Lunges with weights(30)- Building up leg and core strength.

Elliptical(15 minutes increasing)- I start at ten and every minute I put on another level of resistance. I get up to 8 minutes and 18 resistance before I start leveling off on a minute by minute basis.

Tuesday

Swimming- I bought the book, Swimming to Freedom: My Escape From China and the Cultural Revolution by Kent Wong and that ignited my interest in swimming as a form of exercise. In the well written book, he swims five miles through choppy water to get to Hong Kong. I wanted to somewhat get on his level. I mean, I won’t because he’s also a doctor and raised Jimmy and Freddy Wong who are phenomenal in their own right, but I can come close. I need to get right with this because I haven’t always been consistent in my swimming.

Powerwalking(30 minutes)- The community center I do my swimming at has a track and it’s not usually busy at the time I go. I can’t run anymore because I’ve fallen too many times and my ankles can’t handle the stress. However, I can powerwalk to the ends of the earth.

Wednesday

Rest. Why try and jump over hump day when I can just lazily roll down the other side of the hill.

Thursday

Almost everything is exactly the same except my weight machine exercises focus on my legs and I’m trading out the elliptical for the recumbent bike.

Friday

Same as Tuesday. Hopefully I’ll be building on the amount of laps that I’m doing.

Saturday/Sunday

One day of rest and the other day I’m either going to be powerwalking or if I have the time, I’m going to go for a hike. How else am I going to get ready for hiking without hiking?

So, yeah, that’s my workout plan. If you’re a hiker reading this and you have suggestions please leave a comment or email me at franklincotaauthor@gmail.com. Thank you.