General Fitness and Wellness Training

• Cardio Endurance: Experience the unique challenge of hiking and trekking in nature, which improves cardiovascular health more effectively than gym-based exercises.
• Strength & Stamina : Build leg and core strength by walking uphill, navigating rocky paths, and carrying light packs — all while surrounded by scenic landscapes.
• Flexibility & Mobility : Stretch and recover with yoga and mobility exercises in the calming environment of nature, enhancing both physical and mental flexibility.
• Immunity Boost : Breathing fresh mountain air and engaging in outdoor activities is proven to strengthen the immune system, improving overall health.
• Mental Resilience : The mental challenges of outdoor trekking improve your focus, reduce stress, and instil a sense of accomplishment, contributing to better mental well-being.

• Outdoor-Based Fitness Routines : Tailored exercises designed for mountain terrain, including hiking, hill sprints, and natural resistance training.
• Guided Trekking Sessions : Regular hikes of varying intensity, designed to push your limits while improving overall health.
• Mindfulness in Nature : Yoga and breathing exercises surrounded by the serenity of nature to promote recovery and mental clarity.
• Expert Support : Receive guidance from trainers specialised in mountain fitness, ensuring safe and effective progression.

a) In-Person Outdoor Sessions

• Duration: 4 to 6 weeks
• Frequency : 3 sessions per week (Mon, Wed, Fri)
• Session Length : 1.5 to 2 hours per session
• Focus: Cardio, endurance, strength-building through hiking, hill sprints, and natural resistance.
• Location: Outdoor locations like parks, hills, or trails.

Example:

– Morning Session (7:00 AM – 9:00 AM): Ideal for early risers who want to start their day with an outdoor challenge.

• Evening Session (5:00 PM – 7:00 PM): Suitable for those who prefer training after work.

b) Online Sessions (Optional on Mon & Wed evenings):

• Focus: Strength training, flexibility, mobility, and bodyweight exercises that can be done at home.
• Duration: 45 minutes to 1 hour.

Example: Zoom sessions led by an instructor focusing on core exercises, stretching, and breathing techniques.

The half-day hikes are essential for adventure-based fitness. They allow participants to immerse in nature while enhancing their physical fitness through longer, varied terrain hikes. This adds an adventurous component that a traditional gym routine cannot provide.

In-Person Only:

• Focus: Guided trekking sessions and real-time outdoor adventure fitness.
• Duration : Half-day hikes on weekends (Saturday or Sunday)- 4 to 6 hours.
• Frequency: Once a week
• Intensity: Gradually increasing hike difficulty over the weeks (from beginner trails to more challenging routes).

Example:

– Saturday Hike (6:00 AM – 12:00 PM): A moderate-intensity hike covering various mountain terrains to build cardio endurance and strength.

Online / In-Person :

• Frequency: 1 session per week (Tuesday or Thursday)
• Duration: 1 hour
• Time: Morning or evening, depending on group preferences
• Format: Live yoga, flexibility, and mindfulness session via Zoom or similar platforms.
• Focus : These sessions help with flexibility, mobility, and mental recovery, ensuring that participants stay balanced throughout the training program.