Activity Level 1
What's The Rush?
I'm active and in decent shape and not looking to experience a place just through a bus window. I'm happy to slow down on the trail, soak it in and breathe in the fresh air.
Walking: 2-3 hours per day on gentle-gradient trails.
Other activities: On these trips, you'll be taking part in a range of other activities that focus less on building up a sweat and more on enjoying the finer things in life.
Activity Level 1 weekly workout plan
Get fit for your trip with a complimentary fitness consultation.
Strength and balance exercises
Perform 2-3 sets of each of these exercises:
Bodyweight squats, aim for 10 repetitions per set (Watch an example here)
Single-leg mummy pose, aim for 20-45 repetitions per set (Watch an example here)
** You should consult your physician or other healthcare professional before starting this program to ensure that it is appropriate for you. If you experience nausea, faintness, dizziness, unusual pain, or shortness of breath you should stop immediately and seek medical attention.
Notes
Your aim: to complete all of the activities listed for the week (and feel free to move the days around to fit with your schedule!). If some of your current exercises are similar, then you can replace any of the daily workouts with them if you'd prefer. It's important to note that you are not expected to perform the weekly workout exactly as published right away. You might have to cut the time and intensity in half for each day and gradually work up to the recommend workouts over a 2 to 6 week period (or more).
Your goal: to be able to perform the entire week of training, and to experience a full recovery and no soreness by the Monday after. That might require up to 8+ weeks of consistent training, however it means that you'll begin your Active adventure with energy, confidence and in peak condition.
Activity Level 2
On the Move
Sure, I own some hiking boots, they're even worn in, but they don't go on long trips. I like my creature comforts and I like to give a range of activities a go.
Walking: 2-4 hours per day on gentle to moderate gradient trails. No multi-day hikes.
Biking: 1-3 hours, cruisy rides achievable by anyone, even first-timers. Kayaking: 1-3 hours, entry-level sea kayaking with specialist guides and stable boats.
Other activities (i.e. snorkeling): Always optional and very little exertion required. A highlight for many!
Activity Level 2 weekly workout plan
Get fit for your trip with a complimentary fitness consultation.
Strength and balance exercises
Perform 2-3 sets of each of these exercises:
Bodyweight squats, aim for 10-15 repetitions per set (watch an example here)
Reverse lunges, aim for 10-15 repetitions per set (watch an example here)
Single-leg mummy pose, aim for 20-45 repetitions per set (watch an example here)
** You should consult your physician or other healthcare professional before starting this program to ensure that it is appropriate for you. If you experience nausea, faintness, dizziness, unusual pain, or shortness of breath you should stop immediately and seek medical attention.
Notes
Your aim: to complete all of the activities listed for the week (and feel free to move the days around to fit with your schedule!). If some of your current exercises are similar, then you can replace any of the daily workouts with them if you'd prefer. It's important to note that you are not expected to perform the weekly workout exactly as published right away. You might have to cut the time and intensity in half for each day and gradually work up to the recommend workouts over a 2 to 6 week period (or more).
Your goal: to be able to perform the entire week of training, and to experience a full recovery and no soreness by the Monday after. That might require up to 8+ weeks of consistent training, however it means that you'll begin your Active adventure with energy, confidence and in peak condition.
Activity Level 3
Earn Your Lunch
I stay active on vacation and love the feeling of relaxing after a busy day on the go. I season my trips with a little fresh exercise.
Hiking: Typically, 3-6 hours per day on well-formed backcountry trails. Expect some significant gradient inclines and declines.
Altitude: Your trip may include some moderate altitude areas, though these don't form the focus of the trip and are generally manageable.
Biking: 1-3 hours on well-formed paths or roads where you can expect some hills with moderate climbs and descents.
Kayaking: 1-3 hours, entry-level sea kayaking with specialist guides and stable boats.
Other activities (i.e. caving): Always optional and very little exertion required. A highlight for many!
Activity Level 3 weekly workout plan
Get fit for your trip with a complimentary fitness consultation.
Strength and balance exercises
Perform 2-3 sets of each of these exercises:
Bodyweight squats, aim for 10-15 repetitions per set (watch an example here)
Reverse lunges, aim for 20-30 repetitions per set (watch an example here)
Single-leg mummy pose, aim for 30-50 repetitions per set (watch an example here)
** You should consult your physician or other healthcare professional before starting this program to ensure that it is appropriate for you. If you experience nausea, faintness, dizziness, unusual pain, or shortness of breath you should stop immediately and seek medical attention.
Notes
Your aim: to complete all of the activities listed for the week (and feel free to move the days around to fit with your schedule!). If some of your current exercises are similar, then you can replace any of the daily workouts with them if you'd prefer. It's important to note that you are not expected to perform the weekly workout exactly as published right away. You might have to cut the time and intensity in half for each day and gradually work up to the recommend workouts over a 2 to 6 week period (or more).
Your goal: to be able to perform the entire week of training, and to experience a full recovery and no soreness by the Monday after. That might require up to 8+ weeks of consistent training, however it means that you'll begin your Active adventure with energy, confidence and in peak condition.
Activity Level 4
Challenge Accepted
I'll let my trusty guides sweat the small things, so I can focus on my goal. Getting to the top, reaching the end, achieving my dreams! Sure, it'll be tough, but the views will be worth it.
Hiking / Trekking: Typically, 4–6-hour hikes with options for more, sometimes with limited or no vehicle support and nearly always with ascents and descents.
Altitude: Some trips at this level will reach a significant altitude. We are here to help you manage that and make your experience one to cherish for a lifetime.
Biking & Kayaking: If one, or both, of these activities are 'your thing,' there are trip options in this range, allowing you to be on two wheels or with a paddle in your hand for most of the day.
Activity Level 4 weekly workout plan
Get fit for your trip with a complimentary fitness consultation.
Interval training (OPTIONAL)
If you really want to push yourself in preparation for your trip, you can throw in an extra day of interval training!
Start by warming up for 5-10 minutes, perspiration is a good indicator that you're ready to get started.
You can perform high-intensity training with the following machines: elliptical, bike, stepper, running, slideboard. The idea is to go as hard as you can for a short interval and then rest inbetween. The rest can either be completely stopping the exercise or continuing it at the lowest intensity.
Intervals: Work for 60 seconds, rest for 90 seconds - continue for 10 intervals with a slightly longer rest (approx 2 minutes) in the middle.
Cool-down for at least 5 minutes to achieve full heart-rate recovery by either walking at a slow pace or continuing your exercise at a very low intensity.
And you're done!
Strength and balance exercises
Perform 2-3 sets of each of these exercises:
Bodyweight squats (raised heels), aim for 10-15 repetitions per set (watch an example here)
Walking lunge - arm chop, aim for 20-30 repetitions per set (watch an example here)
Forward/reverse lunge hops, aim for 14-20 repetitions per set (watch an example here)
Single-leg mummy pose, aim for 30-50 repetitions per set (watch an example here)
** You should consult your physician or other healthcare professional before starting this program to ensure that it is appropriate for you. If you experience nausea, faintness, dizziness, unusual pain, or shortness of breath you should stop immediately and seek medical attention.
Notes
Your aim: to complete all of the activities listed for the week (and feel free to move the days around to fit with your schedule!). If some of your current exercises are similar, then you can replace any of the daily workouts with them if you'd prefer. It's important to note that you are not expected to perform the weekly workout exactly as published right away. You might have to cut the time and intensity in half for each day and gradually work up to the recommend workouts over a 2 to 6 week period (or more).
Your goal: to be able to perform the entire week of training, and to experience a full recovery and no soreness by the Monday after. That might require up to 8+ weeks of consistent training, however it means that you'll begin your Active adventure with energy, confidence and in peak condition.
Altitude (if applicable)
As you could expect, for many, altitude is the biggest concern when hiking in Peru on our Activity Level 4 trips.
In relation to our treks, the risks of Altitude Mountain Sickness (AMS) are taken very seriously by our team, who are trained to identify the symptoms early. Also, oxygen is carried by our porters as a precaution. It's important to point out though, that your fitness level or age has little bearing on AMS. What can aggravate the symptoms of AMS, however, is your general state of wellbeing. So, for example, if you have the flu or are dehydrated, you would be more likely to suffer at high altitude even if you are young or fit.
There are some things you can do when you arrive like avoiding dehydration, eating light meals, get plenty of rest and don't overexert yourself - all these things might assist with your acclimatisation. There is also a medication, acetazolamide (Diamox®) which you can take to help speed up acclimatisation, we strongly recommend that you discuss this with your travel doctor.
Whilst there is no direct relationship between fitness and altitude sickness, that's not to say that fitness is not important since most people will feel puffed just walking around at first in the thinner air! We recommend a good level of fitness for our high-altitude trips so it's a good idea to start training in the hills around your home well before setting off overseas.
Activity Level 5
The Upper Limit
I'm ready to put in the hard work to reap the rewards. I'm a seasoned adventurer, not afraid to get my boots wet.
Trekking & Altitude: This is classic trekking, at altitude. Some might even call it 'expedition-style.' We've had folks from all walks of life achieve their dreams on our grade 5 trips, so if you're in for a challenge get in touch to find out if this is for you.
Activity Level 5 weekly workout plan
Get fit for your trip with a complimentary fitness consultation.
Interval training
Start by warming up for 5-10 minutes, perspiration is a good indicator that you're ready to get started.
You can perform high-intensity training with the following machines: elliptical, bike, stepper, running, slideboard. The idea is to go as hard as you can for a short interval and then rest inbetween. The rest can either be completely stopping the exercise or continuing it at the lowest intensity.
Intervals: Work for 90 seconds, rest for 90 seconds - continue for 10 intervals with a slightly longer rest (approx 2 minutes) in the middle.
Cool-down for at least 5 minutes to achieve full heart-rate recovery by either walking at a slow pace or continuing your exercise at a very low intensity.
And you're done!
Strength and balance exercises
Perform 2-3 sets of each of these exercises:
Bodyweight squats (raised heels), aim for 10-15 repetitions per set (watch an example here)
Walking lunge - arm chop, aim for 20-30 repetitions per set (watch an example here)
Forward/reverse lunge hop, aim for 10-12 repetitions per set (watch an example here)
Single leg squat - suspended leg back, aim for 10-12 repetitions per set (watch an example here)
Squat jumps 101, aim for 10-12 repetitions per set (watch an example here)
** You should consult your physician or other healthcare professional before starting this program to ensure that it is appropriate for you. If you experience nausea, faintness, dizziness, unusual pain, or shortness of breath you should stop immediately and seek medical attention.
Notes
Your aim: to complete all of the activities listed for the week (and feel free to move the days around to fit with your schedule!). If some of your current exercises are similar, then you can replace any of the daily workouts with them if you'd prefer. It's important to note that you are not expected to perform the weekly workout exactly as published right away. You might have to cut the time and intensity in half for each day and gradually work up to the recommend workouts over a 2 to 6 week period (or more).
Your goal: to be able to perform the entire week of training, and to experience a full recovery and no soreness by the Monday after. That might require up to 8+ weeks of consistent training, however it means that you'll begin your Active adventure with energy, confidence and in peak condition.
Altitude (if applicable)
As you could expect, for many, altitude is the biggest concern when hiking in Nepal, Peru, or Kilimanjaro on our Activity Level 5 trips.
In relation to our treks, the risks of Altitude Mountain Sickness (AMS) are taken very seriously by our team, who are trained to identify the symptoms early. Also, oxygen is carried by our porters as a precaution. It's important to point out though, that your fitness level or age has little bearing on AMS. What can aggravate the symptoms of AMS, however, is your general state of wellbeing. So, for example, if you have the flu or are dehydrated, you would be more likely to suffer at high altitude even if you are young or fit.
There are some things you can do when you arrive like avoiding dehydration, eating light meals, get plenty of rest and don't overexert yourself - all these things might assist with your acclimatisation. There is also a medication, acetazolamide (Diamox®) which you can take to help speed up acclimatisation, we strongly recommend that you discuss this with your travel doctor.
Whilst there is no direct relationship between fitness and altitude sickness, that's not to say that fitness is not important since most people will feel puffed just walking around at first in the thinner air! We recommend a good level of fitness for our high-altitude trips so it's a good idea to start training in the hills around your home well before setting off overseas.