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Aim to spend about an hour completing this workout. (Reference the following pages for detailed instructions on the most involved exercises, in blue below.) Depending on your fitness level, you may need to scale back the number of sets or reps. It’s OK if you can’t get through every circuit in its entirety—putting in 60 minutes of solid effort is the most important part. Complete the workout once per week, increasing weight and reps as you get stronger. If you really want to eat miles, combine it with regular core, endurance, and full-body training.
OHS Mobility
1. Squat as low as you can, toes turned out slightly and heels on the ground.
2. Straighten your right arm and raise it overhead and back, as if driving behind you with your thumb. Hold for 5 seconds.
3. With your arm raised, complete 5 squats. Repeat with your left arm raised, then both arms.
Step-Ups with Knee Raise
1. Stand in front of a 16- to 18-inch bench or box. Raise your left foot and plant it on top of the box.
2. Drive through your left foot to stand on the box. At the top of your step-up, raise your right knee into the air.
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IN THE FOOTSTEPS OF HORROR
CANADAâS MOST REVERED BACKPACKING TRAIL WAS BORN OUT OF A GHASTLY MISFORTUNE
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TRUEÂ NORTH
In pictures, Greenland's backcountry ski terrain looks spectacular. In person? It's even better.
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WHEN THE FOREST IS AN ESCAPE
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The Gear that Changed Backpacking Forever
Trend-setters and trailblazers from the last 50 years
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Timeless Adventures
In celebration of 50 years of trail beta and inspiration, we look back on our favorite spots through the moments we chose to capture.
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A set of 10 bills currently in Congress will protect 7,000 miles of American waterwaysâ if they pass.
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Thru-Hiking, Canadian Style
When the pandemic shut down my plans to hike Europe, I found a world-class trail right on my doorstep.
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Training Station
There's a great new wearable for every kind of athletic goal
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CBD for Your Pain
Everyone feels the hurt as we age, but CBD can help you deal with it.
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Home Base
These shelters score major comfort points