This eight-week workout plan is designed by two-time Everest climber Adele Pennington, mountaineering legend Conrad Ankerill and fitness trainer Eric Viskovicz. Each exercise, from step machine workouts, lat pull-downs, shoulder press exercises, to crunches, has been designed to help you build big muscle and improve your cardiovascular fitness. Viskovicz says. “The physical gains should be a 20 per cent increase in VO2 max. And with the proper nutrition, the climber will have increased muscle mass by 1kg to 3kg,” he adds.
Day 1 to 14
The workouts below will shock your muscles into action, trim your waistline and increase your VO2 max, says Viskovicz. (If your gym doesn’t have a climbing machine, just use a step machine instead.)
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Day
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Exercises
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1
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20min step machine; 20min rope or rowing machine; 3×15 press-ups
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2
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Rest
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3
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20min step machine; 20min climbing machine; 3×8 lat pull-downs
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4
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Rest
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5
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20min step machine; 20min rope or rowing machine; 3×5 pull-ups
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6
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30min treadmill; 3×12 crunches
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7
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Rest
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8
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20min step machine; 20min rope or rowing machine; 3×15 press-ups
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9
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Rest
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10
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20min step machine; 20min Versaclimber; 3×8 lat pull-downs; 3×15 press-ups
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11
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Rest
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12
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20min step machine; 20min rope or rowing machine; 3×5 pull-ups
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13
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30min treadmill; 3×12 crunches
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14
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Rest
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