welcome-and-course-overview

Getting Started

fitness-pre-test

Fitness Pre-Test

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Week 1, Day 1

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Week 1, Day 2

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Week 1, Days 3-7

Week 1

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Week 2, Days 1-3

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Week 2, Days 4-7

Week 2

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Week 3, Days 1-3

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Week 3, Days 4-7

Week 3

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Week 4, Days 1-3

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Week 4, Days 4-7

Week 4

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Week 5, Days 1-3

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Week 5, Days 4-7

Week 5

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Week 6, Days 1-3

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Week 6, Days 4-7

Week 6

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Week 7, Days 1-3

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Week 7, Days 4-7

Week 7

<p>Before we dive into training, you&#8217;ll want to assess your current fitness level. The pre-test will help you figure out your baseline. While you can do it on the first day, we recommend that you complete it prior to that, keeping good form and recording your results.</p>
<h2>Exercises</h2>
<p>Here&#8217;s an overview of the test with a video on how to do each exercise. Remember, you can either reference the workout below, or download the <a href="https://wp.learn.outsideonline.com/wp-content/uploads/2021/11/6-_Weeks_to_Trail_Fit-Workout_Schedule.pdf" target="_blank" rel="noopener">Workout Schedule</a>.</p>
<h4>Warm-Up (Repeat Circuit 3x)</h4>
<ul>
<li aria-level="1">1 Minute Jump Rope/Jog in Place/Run</li>
<li aria-level="1">10 Squats</li>
<li aria-level="1">10 Alternating Lunges</li>
<li aria-level="1">10 Step-Ups with Bodyweight</li>
<li aria-level="1">4 Push-Ups with Rotation</li>
<li aria-level="1">10 Banded Good Mornings</li>
</ul>
<h4>Test 1</h4>
<ul>
<li aria-level="1">Max Push-Ups in 60 seconds. Make sure you count them, and write down your number.</li>
<li aria-level="1">Rest 3 minutes after Push-Ups</li>
</ul>
<h4>Test 2</h4>
<ul>
<li aria-level="1">Max number of Step-Ups on an 18&#8243; box in 20 minutes with a weighted pack at 20% of your bodyweight.</li>
<li aria-level="1">Rest 5 minutes after Step-Ups</li>
</ul>
<h4>Test 3</h4>
<ul>
<li aria-level="1">Max number of Sit-Ups in 60 seconds. (These are just your standard Sit-Ups, so don&#8217;t worry about getting fancy here. Keep your knees bent, your feet on the floor, and your neck in line with your spine.)</li>
<li aria-level="1">Rest 3 minutes after Sit-Ups</li>
</ul>
<h4>Test 4</h4>
<ul>
<li aria-level="1">Max number of Sandbag Get-Ups (SBGUs) in 10 minutes.</li>
</ul>
<h4>Cooldown</h4>
<ul>
<li aria-level="1">Spend 15 minutes static stretching, and foam rolling your legs and lower back.</li>
</ul>
<h2>Today&#8217;s New Exercises</h2>
<h3>Squat</h3>
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<h3>Alternating Lunge</h3>
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<h3>Step-Up</h3>
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<h3>Push-Up with Rotation</h3>
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<h3>Banded Good Morning</h3>
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<h3>Push-Up</h3>
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<h3>Weighted Step-Up</h3>
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<h3>Sandbag Get-Up</h3>
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<h3>Cooldown</h3>
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<h3>Foam Rolling</h3>
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<p>Before we dive into training, you&#8217;ll want to assess your current fitness level. The pre-test will help you figure out your baseline. While you can do it on the first day, we recommend that you complete it prior to that, keeping good form and recording your results.</p> <h2>Exercises</h2> <p>Here&#8217;s an overview of the test with a video on how to do each exercise. Remember, you can either reference the workout below, or download the <a href="https://wp.learn.outsideonline.com/wp-content/uploads/2021/11/6-_Weeks_to_Trail_Fit-Workout_Schedule.pdf" target="_blank" rel="noopener">Workout Schedule</a>.</p> <h4>Warm-Up (Repeat Circuit 3x)</h4> <ul> <li aria-level="1">1 Minute Jump Rope/Jog in Place/Run</li> <li aria-level="1">10 Squats</li> <li aria-level="1">10 Alternating Lunges</li> <li aria-level="1">10 Step-Ups with Bodyweight</li> <li aria-level="1">4 Push-Ups with Rotation</li> <li aria-level="1">10...</li></ul>