YOUNG STRONGEST HIKING SEASON EVER

WHETHER YOU'RE AN OBJECTIVE-ORIENTED HIKER OR A CASUAL FUN-SEEKER. IMPROVING YOUR FITNESS WILL HELP YOU MAKE THE MOST OUT OF HIKING SEASON. KEEPING AN AMBITION IN MIND WILL MOTIVATE YOU FROM THE FIRST SQUAT UNTIL THE MOMENT YOUR BOOTS HIT THE TRAIL. SET A GOAL AND GET READY TO HAVE THE BEST HIKING SEASON OF YOUR LIFE.

- PETER SUCHESHIRS

GOAL: SUFFER LESS

HIKING IS HARD, BUT IT SHOULDN'T BE PAINFUL. FOCUS ON THE FUN BY ACHIEVING ALL-AROUND FITNESS AND PREVENTING COMMON ACHES.

BY ROWAN SMITH

The Expert: Rowan Smith is the founder of Summit Strength (summitstrength.com.au), an online personal training service for hikers. He helps backpackers get strong and pain-free so they can conquer every adventure.

Huffing and puffing up inclines, struggling to keep up with hiking partners, achy muscles, and jelly legs are universal hiker experiences. They don't have to be, though. Complete the following workout once or twice per week to prepare your body for the rigors of the hiking season. If any exercises are too easy, add a bit of weight with a dumbbell or a loaded pack. Supplement this program by including some hiking-specific cardio (such as walking with a backpacker or climbing stairs) every week.

THE WORKOUT

Circuit 1

Repeat twice, no rest.

1) 20 Mini-Band Walks (each way)

This exercise will help warm-up and strengthen the gluteus medius, an important muscle for hip and knee stabilization. Wrap a medium resistance theraband or mini-band just above your knees. Start with your legs about shoulder-width apart, take a small side step, and, concentrate on squeezing the sides of your glutes.

2) 45-Second Dead Bugs

This exercise is vital for anyone carrying a full pack as it strengthens the abdominals to help prevent hyperextension through the lower back. Lie down and keep your lower back pushed into the floor (don't let it arch). Raise your arms straight up and lift your legs with your knees at 90-degree angles. Slowly lower your right arm and left leg to the floor. Raise them back to the starting position, then repeat with your left arm and right leg.