WHAT IS THE CHALLENGE?

 

4-week challenge for ALL HIKERS!

 

To do 100 step-ups within 10 minutes.

 

You will be required to do 100 step-ups in each 10-minute period.

The Hiked Leader will notify all hikers when the 10-minutes starts.

 

If you can do the step-ups in 6 minutes, you will have a 4-minute rest between sets.

 

If it takes you 9 minutes, you will only have 1-minute rest before the next set start’s!

 

If you have not completed the 100 steps in the allotted 10-minutes your “hike” has finished, and it is time to have a rest.

 

There will be 30-minute challenges, 1-hour sessions and the “ultimate challenge” 2-hour session.

 

The 2-hour sessions are 12 sets of 10-minutes in the 2hr time; therefore, you will be doing 1200 step-ups. This is like walking up the Empire State building in New York (without the view at the top!)

 

We will celebrate our completion of the 4-week challenge with a hike hill challenge up Glasgow track, TWICE!!

 

You will have access to stretching videos to help with recovery.

 

HOW IT WORKS

 

Join a Zoom meeting for example at 7.50am and ready to start the challenge at 8am.

 

You will already have booked into your 4 weeks of our Step Up 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 step i.e. plastic milk crate. 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 – with 2 litres of water and a rain jacket. 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

 

Need to think about what “session” you want – a shorter, quick gym session or training for longer, slower hiking!!

 

You can leave the session when you want

 

You can stay in a session if you want

 

HOW TO SIGN UP

Click the Fitness tab on our Home page and book your sessions.

Members pay NOTHING!!!! This is way of us saying thank you for holding your memberships and getting you ready to get out there hiking with us as soon as we can!

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@hiked.com.au or message Kate on

0456 228 660 to confirm you are a Hiked Member currently and you will be given the coupon code.

 

Non-members this exciting challenge is only $50 to join unlimited sessions per week for the 4 weeks!!

 

If you choose to become a HIKED member then you will not only get the challenge for free but you will also receive a 1:1 hike with one of our Hike Leaders as soon as restrictions allow us to.

MONDAYS

KATE

8AM – 9AM

½ OR 1 HR SESSION

TUESDAYS

MEL

7AM – 8AM

½ OR 1 HR SESSION

WEDNESDAYS

SIMON

8AM – 9AM

½ OR 1 HR SESSION

THURSDAYS

KATERINA

7.30AM – 8.30AM

½ OR 1 HR SESSION

SATURDAYS

DAVID

8AM – 10AM

½, 1HR OR ALL THE WAY TO 2HRS

Contact Us

We are always happy to help, send us an email

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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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