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Exercise Chart For Difficult Trek:

Days Excercise 3 Months Prior 2 Months Prior 1 Months Prior
Day 1, 3 & 5 Uphill training
(Stairs Climbing)		 6 minutes
(3 minutes continuously*2 sets)
1 minute break between each set		 8 minutes
(4 minutes continuously*2 sets)
1 minute break between each set		 10 minutes
(5 minutes continuously*2 sets)
1 minute break between each set
  Push Up 10*1 Set (10)
(1 minute rest between each set)		 10*2 Set (20)
(1 minute rest between each set)		 15*2 Set (30)
(1 minute rest between each set)
  Sit Up 10*1 Set (10)
(1 minute rest between each set)		 10*2 Set (20)
(1 minute rest between each set)		 15*2 Set (30)
(1 minute rest between each set)
Day 2, 4 & 6 Jog 15 minutes
(alternate 60 seconds of continuous jogging
90 seconds brisk walk)		 25 minutes
(alternate 3 minutes of continuous jogging
2 minutes brisk walk)		 35 minutes
(alternate 5 minutes of continuous jogging
2 minutes brisk walk)
  Crunches 10*1 Set (10)
(1 minute rest between each set)		 10*2 Set (20)
(1 minute rest between each set)		 15*2 Set (30)
(1 minute rest between each set
Day 7 Rest Rest Rest Rest


Exercise Chart For Moderate Trek:

Days Excercise 3 Months Prior 2 Months Prior 1 Months Prior
Day 1, 3 & 5 Uphill training
(Stairs Climbing)		 5 minutes
(2.5 minutes continuously*2 sets)
1 minute break between each set		 6 minutes
(3 minutes continuously*2 sets)
1 minute break between each set		 8 minutes
(4 minutes continuously*2 sets)
1 minute break between each set
  Push Up 5*2 Set (10)
(1 minute rest between each set)		 5*3 Set (15)
(1 minute rest between each set)		 10*2 Set (20)
(1 minute rest between each set)
  Sit Up 5*2 Set (10)
(1 minute rest between each set)		 5*3 Set (15)
(1 minute rest between each set)		 10*2 Set (20)
(1 minute rest between each set)
Day 2, 4 & 6 Jog 15 minutes
(alternate 60 seconds of continuous jogging
90 seconds brisk walk)		 20 minutes
(alternate 3 minutes of continuous jogging
2 minutes brisk walk)		 30 minutes
(alternate 5 minutes of continuous jogging
2 minutes brisk walk)
  Crunches 5*2 Set (10)
(1 minute rest between each set)		 5*3 Set (15)
(1 minute rest between each set)		 10*2 Set (20)
(1 minute rest between each set
Day 7 Rest Rest Rest Rest

 

Exercise Chart For Easy Trek:

Days Excercise 3 Months Prior 2 Months Prior 1 Months Prior
Day 1, 3 & 5 Uphill training
(Stairs Climbing)		 2 minutes
(2 minutes continuously*2 sets)
1 minute break between each set		 5 minutes
(2.5 minutes continuously*2 sets)
1 minute break between each set		 6 minutes
(3 minutes continuously*2 sets)
1 minute break between each set
  Push Up 5*1 Set (5)
(1 minute rest between each set)		 5*2 Set (10)
(1 minute rest between each set)		 5*3 Set (15)
(1 minute rest between each set)
  Sit Up 5*1 Set (5)
(1 minute rest between each set)		 5*2 Set (10)
(1 minute rest between each set)		 5*3 Set (15)
(1 minute rest between each set)
Day 2, 4 & 6 Jog 10 minutes
(alternate 60 seconds of continuous jogging
90 seconds brisk walk)		 15 minutes
(alternate 3 minutes of continuous jogging
2 minutes brisk walk)		 20 minutes
(alternate 5 minutes of continuous jogging
2 minutes brisk walk)
  Crunches 5*1 Set (5)
(1 minute rest between each set)		 5*2 Set (10)
(1 minute rest between each set)		 5*3 Set (15)
(1 minute rest between each set
Day 7 Rest Rest Rest Rest

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