Adventure-Ready Fitness in 1 Hour per Day
Want to be ready for any kind of adventure at all times, but don’t have a ton of time? We’ve got your back! The good news is that you actually don’t need tons of hours in the gym or on an Olympic level training program to get you the results you want. You can easily achieve optimal results by simply following a protocol that covers: strength, power, cardio, mobility, sports, and recovery.
Follow the plan, stay consistent, and you'll always be DTA (down to adventure).
Monday: Strength + Mobility
Begin your morning with 5-10 minutes of deep breathing. If you’re short on time, do them in the car on the way to work. If you have more time, take 10-20 minutes to foam roll or incorporate some yoga stretches.
Wim Hof Method Guided Breathing for Beginners (3 Rounds Slow Pace) - YouTube
Then, immediately after OR later in the day:
Upper Body Push – 4 rounds of:
-5x Loaded Pushup (super slow with body weight, feet on stability ball or bench. Go 4 counts down, chest to floor, 4 counts up. Drop to your knees if you need to in order to get full range of motion)
-15x Torso Twists
Upper Body Pull – 4 rounds of:
-5x Weighted Pull-up With Med Ball Between Knees
-15x Banded Side to Side Walks
Lower Body Push – 4 rounds of:
-5x Front Squat (use a weighted backpack, barbell, KB, or small kiddo!)
-15x Mountain Climbers
Lower Body Pull – 4 rounds of:
-5x/side Single Leg Deadlift
-15x Walking Lunge
Tuesday: Power + Cardio
Begin your morning with 5-10 minutes of deep breathing. If you’re short on time, do them in the car on the way to work. If you have more time, take 10 minutes to foam roll or incorporate some yoga stretches.
Then, either directly after OR later in the day:
6x four minutes uphill/20% fast treadmill walk followed by 30 second sprint after each walk. Rest 3 minutes after each effort.
After the six efforts above, immediately move to 3x circuit (as explosively as possible) of:
-8 Kettlebell swings
-16 Superman pulses
-16 KB High pulls
-16 Burpees
-8 Horizontal pull-ups/Inverted row on TRX
-30 seconds farmer's walk with heavy dumbbells or kettlebells
Wednesday: Sport
45-60 minutes of playing a sport outside, taking a fun workout class, etc.
Thursday: Strength + Mobility
Begin your morning with 5-10 minutes of deep breathing. If you’re short on time, do them in the car on the way to work. If you have more time, take 10 minutes to foam roll or incorporate some yoga stretches.
Then, either directly after OR later in the day:
4 rounds “superslow” (aka 4 counts down, 4 counts up, done to failure) of:
-Superslow pushup (legs on stability ball or bench)
-Superslow pullup (med ball between knees)
-Superslow goblet squat with kettlebell
-Superslow reverse hypers
Friday: Power + Cardio
Begin your morning with 5-10 minutes of deep breathing. If you’re short on time, do them in the car on the way to work. If you have more time, take 10 minutes to foam roll or incorporate some yoga stretches.
6 rounds of:
-30s (seconds) kettlebell swings - then - 30 second forearm plank
-30s high knees - plank
-30s jump squats - plank
-30s Russian twists - plank
-30s sprint - plank
Saturday: Adventure Day!
Use the weekend as an opportunity to choose an adventure of your choice, preferably outdoors. This can include hiking, skiing, snowboarding, road cycling, mountain biking, playing on an obstacle course, or trying a fun new sport with your family. Your weekend adventure can last anything from forty minutes to several hours, depending on your activity and choices! You can do this Saturday or Sunday, whichever fits you. This session can be longer, and, if aerobic, can be done in a fasted state.
And yes, there’s a method to the madness. Similar to Wednesday’s session, you’re targeting new neurons in your nervous system, and you’re also, due to the longer nature of this session, building the physiological parameters of stamina and fat burning capacity.
Sunday: Rejuvenation Day
Everyone needs one day of the week that is devoted to rest. Use this time to spend with your family, meal prep, clean, or just relax at home with a great book. If you need to scratch the “I have to be active” itch, go for a long hike and take a plunge in a cold lake, but keep the HR lower and try leaving your phone at home or on airplane mode.
If you are a weekend warrior and have more time on Sunday to train, substitute one of the workouts during the week for Sunday’s rest day and choose a busier work day as your rest day.