The 5-day trail mix workout plan

Growing up, I was always on the trails or deep in the woods exploring. Fitness, exercise, and workout plans weren’t even a thought in my mind yet. It didn’t matter if it was a huge parcel of land or just a small plot in the neighborhood. The season and weather didn’t matter either—it was calming and exciting at the same time. But, there is something particularly special about those quiet, cold fall and winter days. I can smell the grass, leaves, and dirt just thinking about it.

I never really put any thought into why I enjoyed it so much other than it’s what kids do: explore and let the imagination run wild. Decades later, the feeling of excitement and adventure immediately returns the minute I step away from everything and venture into the woods. I get creatively inspired and my imagination breaks free again. Nature is the supplement we all need to start taking a whole lot more of.

How this workout plan works

Big lifters: this adds adventure and an endurance component into your routine.
Weekend wanderer: the supersets and circuits will level up those long walks.
Endurance elites: the strength training components will make your body unstoppable.
Newbies: you’ve got nothing to lose and everything to gain.

For general strength, endurance, and fat loss, follow this plan in order on five consecutive days. Rest two days and repeat again for another 2-3 weeks. If you’re following another plan such as something like: Redemption, Reconstruction, Foundation, or Timeless, then you can add a couple of these workouts as your body physically allows.

This is the trail mix workout plan. Pick your mix.

#1 – The Salty & Sweaty Everything Mix 

1. Incline Push-up
2. Single-leg Decline Push-up
3. Dip + Tuck
4. Dip Bar Leg Raise
5. Pull-up
6. Neutral-grip Chin-up (or Chin-up)
7. Controlled Hanging Leg Lift
8. Decline Leg Lift + Pop

Complete 3-5 sets of as many reps of each exercise as possible. Rest as needed, but as little as possible. Run/jog 2-3 miles before, after, or in between the exercises.

#2 – The Sweaty & Salty Two-Move Mix 

1A. Push-up
1B. Pull-up

2A. Spiderman Push-up
2B. Off-set Pull-up

3A. Mini-plyo Push up
3B. Eccentric Chin-up

Complete 3-5 rounds of each superset. Do as many reps of each exercise as possible. Rest as needed, but as little as possible. Run/jog 2-3 miles before or after the circuit.

#3 – The Sweaty & Salty Metabolic Mix 

1A. Jumping Jack
1B. Mountain Climber

2A. Jump Squat
2B. Squat Thrust

3A. High Knee
3B. Single-arm, Single-leg Plank

Perform each exercise for 30 seconds. Complete 3-5 rounds of each superset. Rest as needed, but as little as possible. Finish the workout with 5-10 “all-out” sprints. Rest 60 seconds between sprints.

#4 – The Sweaty & Salty Upper Body Climber’s Mix

1A. Single-arm Dead Hang
1B. Plank Toe Touch

2A. Knees-up Pull-up
2B. Plank Knee Tuck

3A. Static Pull-up
3B. Push-up

*4. Muscle-up

Complete 3-5 supersets per A/B grouping. Rest as needed, but as little as possible. Perform as many reps as possible of all exercises.Run/jog 2-3 miles before, after, or in between the exercises. * Perform 3 sets of muscle ups, based on abilities.

#5 – The Sweaty & Salty Lower Body Hiker’s Mix

1.Broad Jump
2. Squat Thrust
3. Star Jump
4. Bodyweight Squat

Perform each exercise for 20-30 seconds each. Complete 3,5,7, or 10 rounds . Rest as needed, but as little as possible. Run/jog 2-3 miles before, after, or in between the exercises.