WHAT IS THE CHALLENGE?

 

4-week challenge for HIKERS!

 

Join at least 2 Step-Up Sessions per week…

 

In our Step-Up sessions we challenge you to complete over 2,500 steps in 30 minutes.

 

Join our Thursday 5.45pm Hiking Fitness session.

 

We have designed this hiking fitness session specifically for the Hiker. The session focuses on Strength & Conditioning exercises to help get your body ready for the backpack and the hills.

 

You also have access to all our other sessions that we run during the week.

 

In total we offer 9 sessions per week!

 

There will also be a webinar available each week providing information on Hiking and Fitness tips and Nutritional tips, awesome!!!!

 

 

HOW IT WORKS

 

Our sessions are run online through zoom.

 

You will already have booked into your 4 weeks Challenge and selected your sessions during the week. Once this is completed you will receive a Zoom Meeting ID and Password. If you want to book into more sessions, then you can at any time.

 

Equipment: (1) A 30 cm high if possible. Needs to be strong enough to hold your weight and secure enough not to fall over. You could use a higher step if you would like to increase the challenge.

 

(2) Day pack – weighing at least 5kilos. This is optional, but you can vary the weight of the pack to suit your fitness level and desire to increase the challenge.

 

(3) Phone, computer, or iPad that has the Zoom App and can be placed in a secure location in front of you doing the step ups.

 

 

IMPORTANT POINTS

 

Control – DON’T RUSH

 

Full steps each time – full leg extension with each step up.

 

Step up with one leg and step down with the other leg – vary which leg you step up with every.

 

You could step up on one leg for 10 and swap to the other for 10 or 20 or 50 so on.

 

Keep your back straight – try not to “round your back”. You can lean forward but keep your chest up and shoulder back.

 

Keep to the middle of the step – careful of your balance, particularly when tired.

 

 

FACTS:

 

LOWER LEVEL steps use more of the quads.

 

HIGHER LEVEL steps bring in the gluts and hamstrings.

 

Do not step up from too far away from the step.

 

HOW TO MAKE IT MORE CHALLENGERS FOR HIKERS:

 

Complete longer sessions and more sessions per week

Higher step level

Wear your backpack and increase its weight

If anything hurts – STOP

 

Commit and show up for the 3 sessions per week.

 

You MUST be ready to take on the challenge and give it all you’ve got!

 

 

HOW TO SIGN UP

Click the 4 WEEK HIKERS CHALLENGE and select BOOK.

Members that would like to use credits can join the challenge. The Challenge will take 4 membership credits.

Members will be required to put in a Coupon Code when purchasing a ticket which will discount the total cost of your ticket. 

Members need to email Kate on kate@hiked,com,au to check how many credits that you have and to be given their coupon code.

 

Non-members this exciting challenge is only $199.

 

If you choose to become a HIKED member then you will receive 20% off the $199 fee, WOW!!

 

 

​SESSION TIMES:

 

MONDAYS

STEP UP - 7.30AM – 8AM

ACTIVE ADULTS - 4.30PM – 5PM

 

TUESDAYS

ACTIVE ADULTS - 9.30AM – 10.15AM

WEDNESDAYS

STEP UP - 7.30AM – 8AM

ACTIVE ADULTS – 4.30PM – 5PM

 

THURSDAYS

HIKING FITNESS – 5.45 – 6.15PM

 

FRIDAYS

ACTIVE ADULTS - 9.30am – 10.15am

SATURDAYS

STEP UP – 8AM – 8.30AM

ACTIVE ADULTS – 9.30AM – 10.15AM

Contact Us

We are always happy to help, send us an email

Areas We Cover

Our fitness and health services are offered online or outdoor in Olinda or if choosing PT options any location. Our day hikes and events are spread across Victoria.

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