JUSI ADVENTURES





​


A list of
Our 'Go TO' exercises

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Exercise selection

The following is a list from our own pool of go-to standard exercises. If you select some of them but are unclear as to how to perform them, please check out videos online for proper form and execution. 

Core

​The core is a group of muscles which support your back and torso. These are key muscles for back health. If doing the following is difficult, consider joining a Pilates class.
Picture
Plank
  • Plank and side plank
  • Mountain climber
  • Resisted torso rotations
  • Sitting medicine-ball rotations
  • Bicycles or reverse crunches
  • Superman
  • Bridge

Lower and upper body

These are combination moves that work both lower and upper body muscles. 
Picture
Lunges

  • Squat with alternating overhead diagonal reaches
  • Forward lunge with biceps curl
  • Reverse lunge with shoulder shrugs
  • Walking lunges with lateral raises
  • Lawnmower pulls/rows with external rotation
  • Anterior (forward) step-up with overhead shoulder press
  • One legged dead lift combined with upright row
  • Burpees (plyometric)

other good exercises

Additional good all-around exercises.
Picture
Triceps Dips
  • Step ups-anterior and lateral (forward and sideways) - these can be done by jumping (plyometric)
  • Step downs
  • Squat hops and jumps (plyometric)
  • Triceps dips
  • Pull-ups
  • Pushups (try them on a balance board)
  • Rowing (upright, bent over and seated)
  • Latissimus pull-downs
  • Back extensions

Kettlebell Exercises

  • Basic single hand (or double hand) swing
  • Double-Hand swing with Quarter turn
  • ​Double-Hand chest pump
  • Alternating High Row
  • Lawnmower bent-over row
  • Alternating Snatch
  • Clean and Press
  • Luggage carry
  • Alternating Halo
  • Alternating Figure 8
  • Windmill
  • Double-Hand Dead Lift
    • Try standing on one leg
  • Double-Hand Goblet Squat
  • Double-Hand, Front to Back Rock-it Squat
  • 80/20 (main leg/other leg) Squat
  • Double-Hand Jumping Jack
  • Cossack Squats
Picture
Picture
Swinging the kettlebell!

Balance and mobility

You will be walking over uneven terrain and crossing narrow bridges. Balance, and the ability to move quickly and nimbly is important. Not to mention getting into and out of sleeping bags and tents!
  • Bosu ball (or balance board) balance while performing upper body resistance exercises, or squats
  • One or two-legged balance on Bosu or wobble board
  • One legged stance during exercises
  • Bear, crab walk/crawl
  • Deep squat
  • Shoulder ROM (range of motion)
  • Hip ROM
  • Intrinsic Foot Muscles exercises
    • Toe raises
    • Heel raises
    • Lifting arches
    • Toe scrunching
Picture
Balancing on a fit-disk
Picture

Flexibility

Whether you stretch ballistically during warmups or passively during cooldowns, it is important to elongate tight muscles and joints. There are countless stretches, seek out those that feel good for you. Join a stretching class or do yoga.
​
We stretch daily at home and on the trail. 

Home Page

​  About JuSi Adventures

Sharing Our Adventures

​The Trans Canada Trail 
​The GR20
​Annapurna Circuit
​Camino Frances
​Camino Le Puy en Velay
The Arizona National Scenic Trail​
The Rideau Trail
The Great Divide Trail

Planning Our Adventures

Trail Choice
Trail Knowledge
Removing Obstacles
Equipment
​Health and Fitness
Nutrition

The Art & Science of Thru-Hiking

​Contact Us

© COPYRIGHT 2015. ALL RIGHTS RESERVED.
  • Home
  • Planning Our Adventures
    • Trail Choice
    • Trail Knowledge
    • Removing Obstacle
    • Equipment >
      • Base Weight
      • Thru-Hiking Clothing
    • Health and Fitness >
      • The 24 Hour Challenge (2023) >
        • 24 Challenge Pre-Trip Details
      • Why Walk?
      • Favorite Exercises
      • The Art & Science Of Walking
    • Nutrition >
      • Nutritional Fundamentals
      • Menu Planning
      • Dehydrating Your Meals
      • Favorite Meals
  • Sharing Our Adventures
    • The Trans Canada Trail >
      • TCT Planning
      • JUSI TCT Blog
    • The Rideau Trail >
      • Rideau Trail Planning
    • The GR10 - The Pyrénées >
      • The GR10 - Planning
      • GR10 - Les Pyrénées-Orientales
      • Walking Along the Canal du Midi
      • GR10 - Les Pyrénées-Atlantiques
    • The GR20 - Crossing the Corsican Alps >
      • GR20 Planning
    • Annapurna - Poon Hill Circuit >
      • Ghoripani Trail Planning
    • Camino Frances >
      • Camino Frances Planning
      • Camino Frances Journey >
        • Camino Frances Planning Blog
        • Camino Frances Part 1 Blog
        • Camino Frances Stage 2 Blog
        • Camino Frances Part 3 Blog
        • Camino Frances Post Mortem
    • Camino Le Puy en Velay >
      • Camino Le Puy Planning
    • The Arizona National Scenic Trail >
      • AZT Planning
      • Arizona Journey >
        • AZT Pre-Trip Blog
        • AZT Journey - Stage 1
        • AZT Journey - Stage 2
        • AZT Journey - Stage 3
        • AZT Journey - Post Mortem
    • The Great Divide Trail >
      • GDT Planning
      • GDT 2022 Pre Trail Blog
      • GDT Section A Blog
      • GDT Section B Blog
      • GDT Section C & D Blog
      • GDT Section E Blog
  • About
  • Contact Us