Power Walk
30 min brisk walk with weighted vest set at 5–10% body weight.
STRENGTH SNACK10 lunges per side, 10 squats (3–4 rounds)
STRUCTURE3 days / week
September
Vestie Schedule
4 Weeks. The Carry Weighted Vest. Strength for the long game.
SEPTEMBER 1 — 6
Week 1
Build Your Base
VEST LOAD5–10% of bodyweight
Speed + Abs
Norwegian 4x4 interval training. 10-minute warm-up. Push to your max pace for 4 minutes — you should be breathless. Then follow with a 3-minute active recovery. Repeat 4 times. Cool down for 5 minutes.
STRENGTH SNACK10 bird dogs (alternating), 10 plank shoulder taps, 10 oblique standing side crunches (3–4 rounds)
Strength Circuit
Complete 4 rounds:
- 12 squat jumps
- 12 curtsy lunges (each side)
- 10 tricep dips
- 10 incline pushups
SEPTEMBER 7 — 13
Week 2
Settle In
VEST LOAD7–10% of bodyweight
Hills + Quick Strength
40 min brisk walk mixing in hills or inclines. Get outside or complete this workout on a treadmill.
STRENGTH SNACK10 alternating single-leg Romanian deadlifts, 30 seconds bear crawls (3–4 rounds)
Speed / HIIT
Intervals (10 rounds). Take this outside or on a treadmill.
- 5 minute warmup, slower pace
- 30 seconds stair climbs, or ruck shuffle
- 60 seconds moderate
- Repeat 30s fast / 60s easy (x10)
STRENGTH SNACK10 lunges per side, 10 squats (3–4 rounds)
Full-Body Moves
Complete 3 rounds of the following exercises. Use a park bench, steps, or a box to complete this workout.
- 10 step ups per side
- 10 dips
- 10 side lunges (per side)
- 10 pushups
- 30 second plank with shoulder tap
SEPTEMBER 14 — 20
Week 3
Push Further
VEST LOAD8–12% of bodyweight
Brisk Walk + Incline
5 min warm up. 40 min brisk walk. 5 min cool down. Mixing in hills or inclines. Get outside or complete this workout on a treadmill.
STRENGTH SNACK10 lunges per side, 10 dips (3–4 rounds)
Tempo Walk
Intervals (10 rounds). Get outside or hop on a treadmill.
- 5 minute warmup, slower pace
- 60 seconds max speed walk/shuffle
- 60 seconds recovery walk
- Repeat 60s fast / 60s recovery (x10)
Strength Circuit
Complete 3–4 rounds of the following exercises. Use a park bench, steps, or a box to complete this workout.
- 10 tricep pushups
- 10 step-ups w/ back leg lift
- 10 squat jumps
- 10 Russian twists (each side)
SEPTEMBER 21 — 27
Week 4
Finish Strong
VEST LOAD10–15% of bodyweight
Endurance
5-minute warm-up / 50-minute brisk walk / 5-minute cool-down. Feel confident in your strength. You've built up the endurance!
STRENGTH SNACK10 good mornings, 10 oblique standing side crunches (3–4 rounds)
HIIT Hills
Hill workout (10 rounds). Take this outside or on a treadmill.
- 5 minute warmup, slower pace
- 30 seconds fast pace up a hill (or incline)
- Recovery walk down the hill (60s recovery on treadmill)
- Repeat 30s fast / 60s easy (x10)
Power + Plyo
Complete 3–4 rounds of the following exercises. Use a park bench, steps, or a plyo box to complete this workout.
- 20 lunges alternating legs
- 10 dips
- 10 incline pushups
- 30 second plank with shoulder taps
- BONUS MOVE: 5 squat jumps or burpees
VEST LOAD RULE
Start at 5–10% of bodyweight. Progress the load, the duration, or the intensity — but not all three at once. We recommend increasing vest load as the weeks pass. However, form comes first, always.
THE STRENGTH SNACK
Consider this a bonus round if you're feeling strong and want to keep moving. Tack a 5–15 minute circuit onto the end of your endurance walk. Muscles are already warm and you're done in under an hour.
REST DAYS
Rest days are important for recovery and building muscle. We recommend easy walks, stretching, or mobility to keep the body moving and the vest benefits compounding.