10-WEEK TRAINING & NUTRITION PROGRAMME
For those preparing for a trekking trip, mountain ascent or alpine adventure – and who want to arrive well prepared.
Trekking and alpine adventures require more than the right boots and equipment.
They require a strong, stable and resilient body that can handle long days, uneven terrain and sustained physical demands.
Adventure Prep is a structured training and nutrition programme designed to prepare your body for multi-day hikes, alpine ascents and demanding mountain adventures.
Trekking and alpine expeditions place demands on the body that ordinary everyday training rarely does.
Long days in motion, sustained elevation gain and descent, uneven terrain and carrying a loaded pack require:
- strong legs and glutes
- a stable core and hips
- good balance and coordination
- endurance – even when fatigued
Insufficient preparation increases the risk of overuse injuries, strain and unnecessary fatigue – and can impact both safety and overall experience.
With the right preparation, you gain more energy, greater control and the capacity to fully enjoy your adventure.
Bodily is a digital platform for training, nutrition and coaching
Everything is brought together in one app – guiding you step by step as you build the strength, endurance and resilience required for your adventure.
With Bodily, you get:
- structured, progressive training
- nutrition that supports strength, recovery and endurance
- clear instructions and demonstration videos
- coaching from experienced professionals
- a community of others preparing for similar challenges
Everything is delivered in a clear, focused and motivating format – week by week – so you can prepare with purpose and confidence.
This programme has been developed in close collaboration with Adventure Base – a company with extensive experience in trekking, alpine adventures and guided expeditions in mountainous environments.
Adventure Base’s guides know from experience that the right equipment is essential – but that it is not enough. To manage long days in the mountains, uneven terrain, sustained elevation gain and physical fatigue, the body must be properly prepared.
Through this collaboration, we have taken into account the real demands placed on participants during trekking and alpine adventures – and created a preparation programme designed to help you:
- increase your endurance
- reduce the risk of injury
- feel stronger and more stable in your body
- get more out of the entire experience
Proper preparation does not only make your adventure a more rewarding experience – it also significantly reduces the risk of fatigue-related mistakes, overload injuries and unnecessary setbacks.
The goal is simple: to ensure you arrive at your adventure strong, stable and ready.
You train independently – with clear guidance and support every step of the way.
The programme runs for 10 weeks and is designed to prepare you for trekking or alpine adventures – regardless of your starting level.
Each week includes:
- multiple structured workouts with written instructions and demonstration videos
- exercise modifications to match your level
- a clear focus on strength, stability, mobility and endurance
You will always know what to do, why you are doing it – and how it prepares you for the mountains.
The training is varied and functional, with workouts both with and without equipment.
The focus is on building:
- strong legs for long ascents and demanding descents
- a stable core for carrying a backpack on uneven terrain
- mobility and balance for technical sections
- endurance for long days on the move
The intensity increases progressively, allowing your body time to adapt – you train smart, not just hard.
Nutrition is essential for building strength, supporting recovery between workouts and preparing the body for increased load.
In Bodily, you receive:
- recipes structured into meals and snacks
- clear guidelines for ingredient substitutions
- nutrient-dense, satisfying and sustainable food
Many participants describe the nutrition as easy to follow, enjoyable and energising – ideal during an active preparation period.
Adventure Prep is for those who want to be thoroughly prepared for their alpine adventure – with a structured and well-considered approach.
If you feel the programme is right for you, you can register directly for the next start.
If you would like to learn more before deciding, continue reading below.
In Bodily, you are supported by experienced coaches who are present throughout the entire programme.
You receive:
- answers to your questions
- guidance and individual adjustments
- motivation and support when you need it
- We do not use AI for training, nutrition or coaching.
Here, you are supported by real people with extensive experience.
The person behind Bodily is Karin Franzén Bohman.
I have worked as a coach for over 40 years and have extensive experience helping people build strong, resilient bodies — for everyday life, training and demanding physical challenges.
All training within Bodily is created by me, with a strong focus on function, progression and long-term sustainability.
In addition to my background as a coach, I also have personal experience of trekking and climbing in the Alps, and have led groups on trekking and other mountain adventures. I know what it means to spend long days outdoors, to perform when the body is tired — and how crucial it is to be physically well prepared.
The recipes in Bodily are developed together with a registered dietitian and my team, with the goal of ensuring that the nutrition supports training, recovery and builds a body that lasts — both before and during demanding adventures.
It is this combination — decades of coaching experience, personal expedition experience and a strong professional team — that forms the foundation of Bodily’s preparation programme.
My focus has always been the same:
→ to create training and nutrition that work in real life, build the body sustainably, and help people feel confident, strong and capable in pursuit of their goals.
Even though you train independently, you are never alone.
In the Bodily community, you will meet:
- other participants preparing for similar adventures
- the opportunity to share training sessions, recipes and experiences
- coaches who actively engage and follow the group
The community functions as a supportive forum where you encourage and inspire one another — week by week.
The app that makes it simple to succeed — every day
In the Bodily app, everything you need is gathered in one place: training, nutrition, coaching, encouragement, community and progress tracking. The structure is clear, the steps are simple, and you always know exactly what to do.
In the app, you will find:
- your training programme
- the recipe library
- the handbook with guides and practical advice
- research-based articles, for example on metabolism and sleep
- the community
- recorded digital meetings
- information about the team behind Bodily
You can edit your personal profile yourself, and this is also where you register results from tests and training sessions.
The app supports you day by day and makes the journey structured, secure and motivating — regardless of your starting point or goal.
This programme is for you if you:
- are preparing for a trekking expedition, alpine adventure or similar multi-day experience
- want to be physically prepared — not just mentally motivated
- value structure, clarity and professional guidance
- want to enjoy your adventure more because your body can carry you all the way
Here you can learn more about the weekly training structure, the equipment you need, how the nutrition plan works, and who the programme is designed for.
We walk you through everything — so you can feel confident before you enrol.
Testimonials
I have lived and worked in the Alps for many years. I ski, climb and guide full-time – and consider myself well trained.
But when I trekked the Tour du Mont Blanc and began the descent, I experienced something I had not expected.
The fatigue in my thighs was overwhelming. The downhill sections were far more demanding than the ascents. It was not my cardiovascular fitness that limited me – it was my eccentric leg strength.
That experience changed how I view preparation. Alpine adventures require a very specific type of strength and endurance.
It is not just about being fit. It is about being prepared.
Anna Dunér - Alpine Guide
What surprised me most was not only the physical preparation – but the mental strength I developed.
Knowing that I had trained consistently for ten weeks gave me confidence when things became demanding.
When the terrain grew technical and my legs were fatigued, I did not panic.
I trusted my preparation.That mindset made all the difference.
Sophie M., Alpine trekker
Before my expedition, I thought my regular gym training would be enough.
It wasn’t.Adventure Prep helped me build the kind of strength and endurance that truly translates to the mountains. The biggest difference was my control on descents and my stability under fatigue.
I felt stronger day by day instead of gradually breaking down.
It changed the entire experience.James H., Trekking Participant
PREPARE YOUR BODY - and get more out of your adventure.
Contact us for more information
We reply within 24 hours on weekdays. Ask us about choosing a program, the app, training or nutrition.