THE TOTALLY TRAIL-READY PROGRAM
WARM-UP (without your pack)
Do two or three times through: 20 air squats 10 arm circles (each side) 10 leg swings (each leg) 10 torso rotations (each direction) -RJ RQH PLQXWH RQ ÁDW JURXQG
THE WORKOUT (with your pack)
Go through this routine two or three times wearing your weighted pack, and follow up with a short hike (10 to 30 minutes, preferably on a steep grade that will elevate your heart rate). Each week increase the weight of your pack or the duration of your hiking intervals to improve strength and stamina.