Leekir Trek Fitness Guide

🎯 Goal & Timeline

Build endurance, strength, and flexibility for uneven terrain and altitude. Start at least 4–6 weeks before your trek.

🚶‍♂️ Cardio (4–5 days/week)

• Brisk walk or jog: 5 km in ~40 min (target pace)
• Stair climbing: 3 sets × 5 floors, 3 days/week
• Cycling or swimming: 30-minute sessions for endurance

🏋️ Strength & Balance (3 days/week)

• Squats — 3 × 15 reps
• Lunges — 3 × 10 each leg
• Planks — 3 × 60 sec
• Core & balance: mountain climbers, side planks, single-leg stands

🧘 Flexibility & Mobility (daily)

• Hamstrings, calves, quads, hips, shoulders — 10–12 min routine
• Foam-roll tight areas if available

🌬️ Breathing & Recovery

• Deep breathing (box breathing/Pranayama): 5–8 min
• Sleep 7–8 hours; hydrate 2–3 L/day
• Avoid alcohol & smoking in the run-up to the trek

⏱ Last-Week Checklist

• Daily walks in your trek shoes
• Light stretching; avoid heavy new workouts
• Backpack trial with 8–10 kg for 30–45 min
• Finalize packing using the season-wise checklist