🏋🏽‍♀️ Peak 75 Weekly Breakdown Training

This weekly training guide is designed to help us prepare for our 8-mile hike to the summit.

It does require some training, especially for beginners (like me)

but the goal here is to inspire, not overwhelm. You don’t have to complete every single thing on this guide. Instead, use it as a helpful breakdown of what we’ll need to build the strength and endurance to make it to the top

Focus: Glutes • Core • Endurance • Stability • Recovery

Goal: Reach Guadalupe Peak feeling confident, sculpted, and unstoppable.

Day	Focus	Example
Mon	Core + Outdoor Walk	20 min core + 40 min walk
Tue	Lower Body + Incline	Glute circuit + stairs or hill walk
Wed	Active Recovery Hike or Yoga	Stretching + 2–3 mile hike
Thu	Upper Body + Cardio	Dumbbells + walking intervals
Fri	Glutes + Core	Resistance bands + core Pilates
Sat	Flex Day	Optional hike, pool, dance
Sun	Reset	Rest, prep, reflect

🌞 Monday: Core + Outdoor Walk

Total Time: 60 min

• 20-Min Core Blast

   4 rounds (work 40 sec, rest 20 sec)

  🔥 Pro Tip: Keep your core braced like someone’s about to poke your stomach

  1. Deadbugs – controlled, slow (think hiking with a pack—this trains the control)

  2. Leg Raises + Pulse – for lower abs and hip flexors

  3. Bird Dogs – stabilize your spine and glutes

  4. Plank (Elbows) – hold for 40 sec

  5. Side Plank Dips (20 sec each side) – obliques & hip stabilizers

  6. Flutter Kicks – keep your low back pressed into the mat

  7. Mountain Climbers (last round = go faster!)

• Cool Down:

  • Spinal twist stretch

  • Cat/cow

  • Hip flexor stretch

  • 2–3 min deep breathing lying down

• Outdoor Walk: 40 min at brisk pace or ruck walk with light backpack

• Key Focus: Deep core strength + stability under fatigue

• Why It Matters: A strong core keeps your posture aligned, your back supported, and reduces fatigue on long hikes

🔥 Tuesday: Glutes + Incline Work

Total Time: 70 min

• Glute Circuit (Repeat 3x | 30 min total)

  Tools: Loop band & light weights (optional)

  1. Banded Glute Bridges x 20 + 10 pulses

  2. Step Ups (find a bench or high stair) x 12 each leg

  3. Banded Lateral Walks x 15 each direction

  4. Romanian Deadlifts (dumbbells or bodyweight) x 15

  5. Split Squats (rear foot elevated if you can) x 10 each leg

  6. Banded Kickbacks x 12 each leg + 8 pulses

  7. Wall Sit Hold x 45 sec – burn those quads & glutes!

  🔥 Glute Activation Tips:

  • Use the band around thighs for extra tension

  • Drive through heels during lifts

  • Squeeze glutes at the top and hold for a second

  🏃‍♀️ Stair or Incline Walk (40 min)

  Options:

  • Treadmill on incline 12/16% @ 1.5/3.2 speed

  • Outdoor stairs or hill sprints: 10 sets with walk back recovery

  • If no incline: walk with a weighted pack (10–15 lbs)

  • Cool down: 5 minutes flat & stretch calves + hips

• Key Focus: Glute strength, single-leg stability, uphill drive

• Why It Matters: Your glutes are your power source on elevation gain

🌿 Wednesday: Active Recovery (Hike or Yoga)

Total Time: 45–60 min

Option 1: Gentle Hike

• Easy to moderate trail

• 2–3 miles

• Focus on breathing, posture, and recovery pace

  Option 2: Yoga Flow for Hikers

• 30–45 min: hip openers, spinal twists, hamstring stretches

• Poses: Lizard, Pigeon, Low Lunge, Half Split, Reclined Twist

• Key Focus: Muscle recovery + joint mobility

• Why It Matters: Recovery days prevent burnout and support your nervous system

💪🏽 Thursday: Upper Body + Cardio Intervals

Total Time: 60 min

Strength (30 min):

1. Push-ups (3x10)

2. Bent-over rows (3x12)

3. Shoulder presses (3x10)

4. Plank shoulder taps (3x20)

5. Upright rows (3x12)

6. Arm circles (2x30 sec each direction)

Cardio Intervals (30 min):

• Treadmill, bike, elliptical, or walk/jog

• 1 min moderate, 1 min push pace (repeat 10–12x)

Key Focus: Strong shoulders, back, and arms for pack carrying

Why It Matters: You’ll feel the weight of a backpack in your arms and traps: build them now

🍑 Friday: Glutes + Core Burnout

Total Time: 60 min

Glute Burnout (30 min):

• Standing kickbacks (3x15/leg)

• Frog pumps (3x20)

• Lateral lunges (3x12/leg)

• Bulgarian split squats (3x10/leg)

Core Pilates Series (30 min):

• Hundreds

• Leg circles

• Double leg stretch

• Scissor kicks

• Plank + reach

• Reverse crunches

• Finish with a 1-min plank hold

Key Focus: Strong base of support + core activation under fatigue

Why It Matters: End-of-week sculpt and endurance push

🌀 Saturday: Flex Day (Do What Feels Good)

Total Time: 45–60 min

Options:

• Hike a new trail (3–4 miles moderate)

• Pool laps + water walking

• Dance party cardio (Zumba, YouTube dance, etc.)

• Bike ride with intervals

• Pilates or full-body mobility class

Key Focus: Moving joyfully, listening to your body

Why It Matters: You’re still burning fat, improving endurance, all while staying mentally fresh

🧘🏽‍♀️ Sunday: Reset

Total Time: 30–45 min

Structure:

• Gentle Stretching Flow (15–20 min): neck, shoulders, hips, calves

• Foam Rolling or Massage Gun (10 min)

• Mental Reset:

  • Journal: “Where did I show strength this week?”

  • Plan meals + schedule workouts for next week

  • Visualize the hike and say: “I’m ready to reach my summit.”

Optional: Cold shower or contrast therapy for muscle recovery

Key Focus: Restoration, intention setting, nervous system reset

Why It Matters: This gives your muscles and mind time to rebuild, so you come back Monday even stronger