FacebooktwitterpinterestFacebooktwitterpinterest

Want to out perform your friends on this summer’s backpacking trip?  If your anything like us at Sasquatch Fuel, their is always room for friendly competition!  This blog provides some key tips on turning last holiday’s feast into this summers six pack, aka getting into shape for those long arduous journeys into the backcountry.

Some of us like to hibernate during the winter and stuff our faces with homemade deliciousness left over from the holidays. You could say its a natural process, adding extra weight to stay warm during the winter, or simply just a love affair with good food.  Whatever the excuse is we can all agree that its easier to get away with adding extra pounds when you have to dress in warm layers.  This blog is meant to act as a 6 week conditioning program to shed weight and get your body into a lean, mean, backpacking machine!

Week 1

Monday:

weighted dumbbell Lunges:  Weight should be light enough to be able to complete 28 reps (14 reps/leg). Last few reps should be difficult to complete with proper form, however not to failure.

 Sets: 4

Barbell Squats: Weight should be light enough to be able to complete 12 reps. Last few reps should be difficult to complete with proper form, however not to failure.

Sets: 4

Body weight Squats: Extending arms straight out in front of your body squat deep like you are going to sit in a chair.  Complete 20 reps.

Sets: 3

Stair Stepper: 20 minutes at a sustainable pace.

Tuesday:

Pull ups:  

Sets: 4            Reps: To Failure

Push ups: 

Sets: 4            Reps: To Failure

Leg Raises:

Sets: 3            Reps: To Failure

Ab Roller: Start from knees if needed.

Sets: 2             Reps: To Failure

Wednesday:

Repeat Monday’s Workout

Thursday:

Repeat Tuesday’s Workout

Friday:

Endurance Day!

Stair Stepper:  

Sets: 1              45 minutes at a sustainable, challenging speed.

Saturday & Sunday off

 

Week 2

Monday:

weighted dumbbell Lunges:  Weight should be light enough to be able to complete 36 reps (18 reps/leg). Last few reps should be difficult to complete with proper form, however not to failure.

 Sets: 4

Barbell Squats: Weight should be light enough to be able to complete 13 reps. Last few reps should be difficult to complete with proper form, however not to failure.

Sets: 4

Body weight Squats: Extending arms straight out in front of your body squat deep like you are going to sit in a chair.  Complete 20 reps.

Sets: 4

Stair Stepper: 25 minutes at a sustainable pace.

Tuesday:

Pull ups:  

Sets: 4            Reps: To Failure

Push ups: 

Sets: 4            Reps: To Failure

Leg Raises:

Sets: 3            Reps: To Failure

Ab Roller: Start from knees if needed.

Sets: 2             Reps: To Failure

Run: 1 mile at a sustainable pace.

Wednesday:

Repeat Monday’s Workout

Thursday:

Repeat Tuesday’s Workout

Friday:

Endurance Day!

Stair Stepper:  

Sets: 1              50 minutes at a sustainable, challenging speed.

Saturday & Sunday off

 

 

Week 3

Monday:

weighted dumbbell Lunges: Increase weight by 5 lbs. Weight should be light enough to be able to complete 24 reps (12 reps/leg). Last few reps should be difficult to complete with proper form, however not to failure.

Sets: 4

Barbell Squats: Increase weight by 20 lbs.  Weight should be light enough to be able to complete 11 reps. Last few reps should be difficult to complete with proper form, however not to failure.

Sets: 4

Body weight Squats: Extending arms straight out in front of your body squat deep like you are going to sit in a chair.  Complete 20 reps.

Sets: 4

Stair Stepper: 28 minutes at a sustainable pace.

Exercise bike: 5 minutes at fast pace.

Tuesday:

Pull ups:  

Sets: 6            Reps: To Failure

Push ups: 

Sets: 6            Reps: To Failure

Leg Raises:

Sets: 4            Reps: To Failure

Ab Roller: Start from knees if needed.

Sets: 3             Reps: To Failure

Plank:  

Sets: 3             Reps: To Failure

Run: 1 mile at a sustainable pace.

Wednesday:

Repeat Monday’s Workout

Thursday:

Repeat Tuesday’s Workout

Friday:

Endurance Day!

Stair Stepper:  

Sets: 1              55 minutes at a sustainable, challenging speed.

Saturday & Sunday off

 

 

Week 4

Monday:

weighted dumbbell Lunges:  Weight should be light enough to be able to complete 28 reps (14 reps/leg). Last few reps should be difficult to complete with proper form, however not to failure.

 Sets: 4

Barbell Squats: Weight should be light enough to be able to complete 13 reps. Last few reps should be difficult to complete with proper form, however not to failure.

Sets: 4

Body weight Squats: Extending arms straight out in front of your body squat deep like you are going to sit in a chair.  Complete 20 reps.

Sets: 5

Stair Stepper: 30 minutes at a sustainable pace.

Exercise bike: 5 minutes at fast pace.

Tuesday:

Pull ups:  

Sets: 6            Reps: To Failure

Push ups: 

Sets: 6            Reps: To Failure

Leg Raises:

Sets: 4            Reps: To Failure

Ab Roller: Start from knees if needed.

Sets: 3             Reps: To Failure

Plank:  

Sets: 3             Reps: To Failure

Run: 1/5th mile sprint immediately followed with 1/5th mile walk.

Sets: 4

Wednesday:

Repeat Monday’s Workout

Thursday:

Repeat Tuesday’s Workout

Friday:

Endurance Day!

Stair Stepper:  

Sets: 1              35 minutes at a sustainable, challenging speed.

Run: 2 miles

Saturday & Sunday off

 

 

 

Week 5

Monday:

weighted dumbbell Lunges:  Weight should be light enough to be able to complete 32 reps (16 reps/leg). Last few reps should be difficult to complete with proper form, however not to failure.

 Sets: 5

Barbell Squats: Weight should be light enough to be able to complete 14 reps. Last few reps should be difficult to complete with proper form, however not to failure.

Sets: 5

Body weight Squats: Extending arms straight out in front of your body squat deep like you are going to sit in a chair.  Complete 20 reps.

Sets: 6

Stair Stepper: 35 minutes at a sustainable pace.

Exercise bike: 12 minutes at fast pace.

Tuesday:

Pull ups:  

Complete 100 reps in as short of time as possible, Minimal breaks

Push ups: 

Sets: 7            Reps: To Failure

Leg Raises:

Sets: 5            Reps: To Failure

Ab Roller: Start from knees if needed.

Sets: 4             Reps: To Failure

Plank:  

Sets: 4             Reps: To Failure

Run: 1/5th mile sprint immediately followed with 1/5th mile walk.

Sets: 6

Wednesday:

Repeat Monday’s Workout

Thursday:

Repeat Tuesday’s Workout

Friday:

Endurance Day!

Stair Stepper:  

Sets: 1              30 minutes at a sustainable, challenging speed.

Run: 2.5 miles

Saturday & Sunday off

 

 

 

Week 6

Monday:

weighted dumbbell Lunges:  Increase weight by 5 pounds.  Weight should be light enough to be able to complete 28 reps (14 reps/leg). Last few reps should be difficult to complete with proper form, however not to failure.

 Sets: 5

Barbell Squats: Increase weight by 20 pounds.  Weight should be light enough to be able to complete 12 reps. Last few reps should be difficult to complete with proper form, however not to failure.

Sets: 5

Body weight Squats: Extending arms straight out in front of your body squat deep like you are going to sit in a chair.  Complete 20 reps.

Sets: 6

Stair Stepper: 40 minutes at a sustainable pace.

Exercise bike: 15 minutes at fast pace.

Tuesday:

Pull ups:  

Complete 100 reps in as short of time as possible, Minimal breaks

Push ups: 

Sets: 8            Reps: To Failure

Leg Raises:

Sets: 6            Reps: To Failure

Ab Roller: Start from knees if needed.

Sets: 5             Reps: To Failure

Plank:  

Sets: 5             Reps: To Failure

Run: 1/5th mile sprint immediately followed with 1/5th mile walk.

Sets: 8

Wednesday:

Repeat Monday’s Workout

Thursday:

Repeat Tuesday’s Workout

Friday:

Endurance Day!

Stair Stepper:  

Sets: 1              40 minutes at a sustainable, challenging speed.

Run: 3 miles

Saturday & Sunday off