Be so good they can't ignore you.
Bodyweight
Complete 40 to 60 minutes of low-intensity steady-state training.
This could be walking, jogging, swimming, hiking, biking, rowing, yoga, elliptical, treadmill, etc.
The goal is to be consistent over a long period of time during the entire duration of the workout. You want to try and stay approximately 50 to 70 percent of your maximum heart rate for a stead state period. You should be able to carry an easy conversation with someone rather than getting your heart rate up too high.
Core circuit:
30 sec work: 30 sec rest
Repeat 2 to 4 times
30 Secs
30 Secs
Switch sides and repeat this up and down movement until the set is complete.
30 Secs
Switch sides and repeat this up and down movement until the set is complete.
Day 25
Day 27
Take your time and focus on properly warming up with 100% effort. That doesn’t mean 100% output capacity, it means to give it your focus and attention. Preparing your mind is just as important as preparing your muscles for an intense workout. Properly warming up will also help you avoid injury.
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