Box Step Workouts For Hikers

Today I share how a hiker can improve their strength, endurnace, balance and breathing using a box step or bench:
​

4 Step Up Workouts For Hiking 

​Today, I want to share four different workouts you can use with a box step (or a bench), which can be fantastic for hiking.

Recently, I have had a lot of hikers who have had limited equipment options.

Some people are getting the beginnings of a wet/slippery winter or crazy hot summer (and can't get outside to go out and do stairs or hills like usual).

Others are travelling for the holidays (and need access to their usual equipment).

For many people, we have had to make some adjustments to their usual workouts to help keep their fitness and strength moving forward.

One type of workout I have been using quite a bit here is the 'box step' workout.

Because many hikers have a step lying around at home, or can find a bench in their local area.

And while on first thought, many hikers may consider step-ups a bit boring and dull...

It if we put a bit of thought into it, the step can be a really versatile piece of equipment.

And with some slightly different tweaks, we can tailor a workout with the box step to work on various different aspects of fitness a hiker might want to improve.

So today, I want to share with you four different workouts you can do with a box step, each of which has a different emphasis:

Workout #1: Get Stronger For High Steps While Hiking 

This workout is beneficial if you feel like your legs don't have enough 'oomph' when climbing steps (e.g. they feel a bit weak).

It will require either a pack, or access to a variety of dumbells.

This is how you do it:

1. Load up your pack weight a weight which feels like a moderate challenge to do about 14 reps (on each leg)
2. Do the 14 reps
3. Do a stretch or core exercise for 90 seconds (this is your 'rest')
4. Add a small amount of extra weight
5. Do 12 reps
6. Do a stretch/core exercise for 90 seconds
7. Add a small amount of extr aweight
8. Do 10 reps
9. Etc...

Keep adding weight and reducing reps until you do 4 on each leg.

Then you are done!

Important: When getting to the heavier weights, this doesn't has to be at the absolute 'limit' of your capabilities, but it should feel like a decent challenge! 

Workout #2: Improve Breathing On Steep Elevation 

This workout is great if you struggle to control your breathing on steep uphills on the trail.

This is how you do it:

1. Do an exercise that gets you quite out of breath for 30 seconds (e.g. mountain climbers, high knee running or anything that gets you huffed and puffed)
2. Without any rest, go straight into step-ups for 4 minutes 
3. Repeat 4-6 times
   
   

The key to this exercise is while you are stepping up and down, you want to concentrate on bringing your breathing down under control (while still moving).

Aim to get back to the point where you can breathe in and out thorugh your nose (while stepping. And sustain this until the end of the 4 minutes. 

Workout #3: Help Leg Burn While Hiking Steep Hills 

This is a very simple option if you feel like your legs get too burney when climbing up hills (or you get the dreaded jelly legs!)

1. Load up a pack with a moderate amount of weight (or grab a copy of dumblells)
2. Step up and down for 8 minutes
3. Rest for 1-2 minutes
4. Repeat 3-4 times
   
   

*When stepping, I like to aim for a pace where you can breathe in and out through the nose throughout. 

Workout #4: Aid Balance When Hiking Uphill

If you often find yourself off balance or unstable when climbing up steep terrain (especially when you have a pack on your back), this is a great option.

For this workout, you will need a pack, and either a water bladder, a dry bag or a big water jug. 

Fill the bladder/bag/jug 3/4 full of water (so the water can 'slosh' around quite a bit) and put it in your pack.

1. Do normal step-ups for 4 minutes.
2. Rest one minute
3. Do 'side t side' step-ups for 4 minutes
4. Rest one minute
5. Do 'up and over' step ups for 4 minutes
6. Rest one minute
7. Do step-ups with a 'high knee' for 4 minutes
8. Rest one minute
9. Repeat the whole sequence 2-3 times

*Side to side = Start with a step on one side of you. Step up laterally onto the step (one leg after the other). Then step off onto the other side of the step. And then go back the other way.

*Up and over = step up onto the step. Then step off again forwards. Turn around. Repeat.

Going through the various movements, with the 'sloshing' water, can make this a genuine challenge for balance (even more so as fatigue begins to creep up). So take this slow and continue.

==

Each of these workouts is very simple. But they can be very effective!  

So if you find yourself a bit limited on the equipment during the holidays...

Or if you are looking for a quick and easy workout to try out, give one of these a go!

Yours in trekking.

Rowan 

Want To Get
Fit, Strong And Resilient
For Your Hiking?

Check Out
​THe Online Summit Program