6 Week Beginner Mountaineering Plan Week 2

Week 2

Warm Up

Aerobic

Strength

Notes

Monday

10 min stretch and warm up

30 min Cardio @ 70% Avg MHR Run, Bike, Swim

20 min walk

Tuesday

10 min stretch and warm up

20 min cardio @ 70% Avg MHR

45 minutes of weight training or yoga

Balance exercises

Wednesday

10 min stretch and warm up

40 min stairs @ 70% Avg MHR

3 sets of following:

Squats (15)

Step ups front (40)

Step ups side Left and right (40)

Step downs (40)

Push Ups (10)

Crunches (50)

Plank (60 seconds)

Mountain climbers (50)

Thursday

10 min stretch and warm up

30 min Cardio @ 75% MHR

Balance exercises

Friday

10 min stretch and warm up

30 Min cardio @ 60-75% Avg MHR

4 sets of following:

Squats (15)

Step ups front (40)

Step ups side Left and right (40)

Step downs (40)

Push Ups (10)

Crunches (50)

Plank (60 seconds)

Mountain climbers (50)

Saturday

10 min stretch and warm up

3 mile run or

15 mile bike or

1000 meter swim

Sunday

Rest

Review knots and/or equipment