Simple, but very effective home excercies you can do to up your outdoor adventure game and decrease your chances of getting injured.
Strength exercises for runners
Supplementing running with strengthening exercises will not only aid in injury prevention but will make you a stronger, faster, and more efficient runner. These 10 exercises take 30 minutes to complete and can be done twice a week.
- Plank for 45 seconds to 1 minute – gradually increase time as your core starts to strengthen. Repeat 3-5 times.
- Lower body Russian twists – 10 to 12 repetitions at a time.
- Scorpion twists – 30 seconds per leg.
- Back extensions – 10 to 12 reps.
- Kettlebell squats with overhead press – 10 to 12 reps.
- Overhead lunges – 6 to 8 repetitions per leg.
- Stability ball jackknives - 10 to 12 reps.
- Stability ball hip extensions – 6 to 8 reps.
- Rotational shoulder press – 6 to 8 reps.
- Alternating dumbbell rolls – 10 to 12 reps.
Strength exercises for hikers
You might be asking yourself, “Don’t you just train for hiking by going on a few hikes?” That’s definitely something you should do (when you can), but if you're just getting into hiking or you aspire to do longer hikes to loftier places, then doing some training at home can help big time.
These exercises are designed to target areas that power you up the trail, km after km: It increases strength in your core and major leg muscles, and it helps build endurance in those same muscle groups.
- Jump squats – 15 to 20 reps.
- Hip rolls – 10 to 15 on each side.
- Step ups – 15 reps per leg.
- Heel downs – 15 times on each side.
- Squat curl overhead presses – 10 to 15 reps.
- Bridge with hamstring curls – 15 reps.
- Side plank with leg raises – 10 reps on each side.
- Hip clocks – 5 to 8 sets on each leg.
Strength exercises for cyclists
Whatever your endgame, whether it's training for a strong finish or just looking to get in the mix on a local club ride, the exercises below will help increase your strength, power and ability on your bike.
- Lunges – three sets of 10 reps with a 45-second rest between sets.
- Kettlebell swings – three sets of 15 reps with a 90-second rest between sets.
- Burpees – three sets of 10 reps with a 60-second rest between sets.
- Glute bridges – three sets of 15 reps with 60-second rest between sets.
- Box jumps – three sets of 6 reps with a 90-second rest between sets.
- Russian twists – three sets of 10 reps with a 60-second rest between sets.
- Squats – three sets of 10 reps with a 90-second rest between sets.
Let us know on Instagram @firstascentsa if you have any other tried-and-tested training tips to share and we’ll add it to the list. We’re also ready to send some high-fives so do tag us if you upload any of your home workouts.