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Workout before Kilimanjaro

Be sure that your training program will be sufficient to make you able to hike over 15 kilometers a week.  If you follow and complete a training and walking program designed to allow for that, you will be ready for Kilimanjaro!  We promise!

Exercise Monday Tuesday Wednesday Thursday Friday Saturday
  SETS       REPS          
Stretch  5 minutes 5 minutes 5 minutes 5 minutes 5 minutes 5 minutes
Warm Up 10 minutes 10 minutes 10 minutes 10 minutes 10 minutes 10 miinutes
Legs: quads 3 sets of 12   4        12   3        12  
Leg Press 4 sets of  12   4        12   4        12  
Hamstrings 4 sets of  12   3        12   4        12  
Calves: /toe pulls       5 sets of 12    
Abs: crunches/leg raises 5 sets of 12 5 sets of 12 5 sets of 12   5        12  
Staimaster/step climbing  on the flat 10 minutes 15 minutes   20 minutes  
Hiking/walking on heels 3 minutes on heels 3 minutes        
Hiking/walking on toes 3 minutes on toes 3 minutes        
Hiking/walking on the flat 25 minutes   45 minutes   50 minutes
Hiking/walking up hill 20 minutes   25 minutes   30 minutes
Hiking/walking downhill 10 mintues   12 minutes   20 minutes
increase speed 10 % weekly Hiking with pack Hiking   Hiking with pack   Hiking with pack
increase weight of pack 10%            
weekly            
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