It’s time for a backpacker core stability workout! Stability is about teaching your body how not to get pushed around! This type of strength is of PRIME IMPORTANCE for backpackers and is often part of smart core training.
When training at home, it can be hard to know exactly what to do for a core stability workout. It is especially hard for all the backpackers and hikers out there who probably don’t have a background in strength and conditioning, but still need to stay mobile. Here is a basic stability training session for you. If all you are doing is crunches and side-bends, you aren’t really training your core.
The process is simple:
- Organize your training space.
- Set a timer for 30-second intervals.
- Perform exercises 1-5 in order for 30-seconds each.
- When the timer goes off, switch to the next exercise.
- Once you complete one round, start at the beginning again. Take a break if you need it.
- Once you complete two-cycles, your 5-minute workout is done! Feel free to keep training if you like!
This stability workout will strengthen your core and help maintain back stability while under load when you are training at home for your next backpacking or hiking adventure.
Exercise 1: Bird Dog
Exercise 2: Bear Crawl Up/Downs
A step, chair, or coffee table works.
Exercise 3: Walkouts
Exercise 4: Plate Press Squats
Use a rock, baby, log, or bag of rice.
Exercise 5: Plate Raise
Give it a go and let me know how you went!
Coach Josh Wood is a personal trainer and backpacking coach who lives in Hobart, Tasmania. Working as a Wilderness Guide in Tasmania, he noticed the amount of injuries received by guides and hikers that were completely preventable! Using his years of practical experience and knowledge he focuses on helping people have injury-free adventures that give them stories to last a lifetime.