SOFA TO SUMMIT WORKOUT

Kingsley Jones, personal trainer and expedition guide, sets out a simple exercise plan that helps you climb the height of Everest from home, and will also get you more mountain fit than ever!

Coronavirus has given many of us more ‘free’ time than we’ve ever had before, and is forcing us to find new ways to adapt our lifestyles. When restrictions are lifted, we’ll doubtless all want to race to the hills, but how can we stay mountain fit on lockdown and avoid collapsing in a sweaty heap at the first sign of an incline? Hill reps up your stairs at home provide excellent indoor uphill training. But unless you’ve always hated your stairs’ carpet and don’t mind wearing it out, you’ll want to alternate these laps with other exercises. As well as vertical ascent we need to simulate rough ground to build ankle strength, introduce bigger steps, and simulate a longer period at aerobic threshold than just the staircase can provide.

1 The Bad Step

Step up onto a kitchen chair, and then down again, swapping the leading leg with each step up.

HOW MANY? 3 step ups = 1 flight of stairs. 30 steps steady and continuous = 15 flights of stairs.

WHY? Larger steps simulate rocky blocks, and provide a greater aerobic load on the muscles than house stairs.

2 The Rock Hop

Stand with your feet together, 30cm to the right of two bricks (or similar obstacle about 15cm high), and do a twofooted jump across to the left, to land 30cm on the other side. Now jump back the other way.

HOW MANY? 3 jumps = 1 flight of stairs. 30 jumps = 15 flights of stairs.

WHY? This exercise helps cross train the legs, improve explosive power, and build ankle strength.

3 Rucksack Squats

Pack a 30-litre rucksack with your normal hill gear, and squat down keeping your back straight, until the back of your knees is a 90° angle. Then straighten your legs to stand up tall again.

HOW MANY? 4 squats = 1 flight of stairs. 40 squats = 15 flights of stairs.

WHY? This will build up your leg strength (mainly quadriceps), as well as stretching calves and hamstrings.

4 Mountain Climbers

Find some clear floorspace and lift your legs alternately, so the lifted thigh becomes horizontal to the ground and your lower leg remains vertical, as if climbing a ladder on the spot. At the same time the arms should alternately move up and down as if ascending the rungs of the ladder.

HOW MANY? 5 steps = 1 flight of stairs. 50 steps = 15 flights of stairs.

WHY? The higher leg lifts, and associated arm movements, will raise your heart rate to its aerobic threshold.

5 Rucksack Lifts

Pack a 30-litre rucksack and with both arms lift it in front of you from waist height, right up until your arms are straight above your head. Then, lower it back to your waist. Before you do this, ensure there’s nothing attached to the outside of the pack that could scratch your face.

HOW MANY? 6 lifts = 1 flight of stairs. 60 steps = 15 flights of stairs.

WHY? The explosive power will exercise your upper body, and raise your heart rate into the training zone.

6 Hill Lunges

Wearing your packed 30-litre rucksack, lunge forward with one leg until it bends to 90°,keeping your back vertical and your back leg straight. Alternate your lunging leg each time.

HOW MANY? 3 lunges = 1 flight of stairs. 30 lunges = 15 flights of stairs.

WHY? This is aerobically hard work, due to the oxygen demands of the large muscle groups being used, so builds both strength and endurance. The muscles used are those that power you through boggy ground and snow, or when leaping across streams.