A 10-week preparation program for trekking and alpine adventures
Adventure Prep is a 10-week training and nutrition program for those who want to be physically prepared for trekking, alpine adventures and other demanding experiences in mountains and terrain.
The program is developed in collaboration with Adventure Base and is suitable for both normally trained and experienced participants who want to build a body that lasts - even when the days get long and the body tired.
Adventure Prep helps you build:
- strength for long ascents and descents
- stability for uneven ground, backpacking and safety
- endurance for several days on the move
- confidence in your body for the adventure
You train in a structured, progressive and clearly guided way - all in the Bodily app.
The training in Adventure Prep
The training in Adventure Prep is designed to give you strength, stability and endurance through a clear and easily planned approach. The focus is on effective strength training in combination with endurance training. The training is functional and varied, with both sessions with and without equipment.
You do:
- Daily exercises - 3 short exercises (about 5-10 min)
- Abdominal workout - every other day (15 min)
- HIIT workouts - 2-3 strength-based HIIT workouts
- Training with ropes, weights and rubber bands
The program is repeated week by week with increasing load, so that the body has time to adapt.
It is simple to follow and easy to incorporate into everyday life. The workouts can be done at home or at the gym, and you adapt the weights and pace to your own level.
For endurance training, choose the option that works best in your everyday life:
- running
- cycling
- elliptical cross trainer
- cross-country skiing
- Power Walk
The aim is to build endurance that works off-road and under longer loads.
A diet plan that gives results
The Adventure Prep diet is designed to:
- provide energy for training
- support recovery
- build a strong and durable body
- prepare your metabolism to cope better with your adventure
You get access to Bodily's recipe bank of meals and snacks that are nutritious, filling and easy to follow.
It's not about rules - it's about proper nutrition, balance and sustainability.
In Adventure Prep you are never alone.
You get:
- coaching from experienced coaches
- support and encouragement in the community
- the opportunity to share training and experiences with others preparing for similar adventures
All coaching is done by real people - we don't use AI for training, nutrition or coaching.
The program is suitable for those who:
- are going on a trekking or alpine adventure
- want to be well prepared - not just motivated
- appreciate structure, clarity and professional guidance
- want to get more out of the experience by keeping your body fit all the way
Exercise equipment
Adapt weights to your own strength
- Exercise mat
- Training shoes
- Battle Rope (9 m, 38 mm, 7-8 kg)
- Dumbbells
- Barbell (home use) (optional)
- Kettlebell, one light and one heavier
- Rubber bands (different lengths)
- SINGLE - for those who register on their own
- DUO - for two people doing the program together.
Perfect for a partner, friend, colleague or someone you want to share the journey with.
You start at the same time, follow the plan together and encourage each other throughout the program.
Make the most of your benefit
You might be able to use your wellness allowance to buy the programs in Bodily. Give the receipt to your employer.
We are affiliated to Epassi.
FAQ
Yes, you can. You follow the progression at your own pace, adapting the load and pace to your level. The aim is to build strength, stability and endurance step by step - for trekking and alpine adventures.
Answer. Adventure Prep is a structured preparation program for trekking and alpine adventures. Even if you're already fit, the program helps you build specific strength, endurance, core stability and toughness - the things that make a difference during long days in the mountains, when your body is tired and the strain lasts over time.
Yes, you can. The program is based on working with equipment, and you adapt weights to your own strength. You will need:
- Exercise mat
- Training shoes
- Battle Rope (9 m, 38 mm, approx. 7-8 kg)
- Dumbbells or kettlebell (one light and one heavier)
- Rubber bands (different lengths)
- Barbell for home use (optional)
You follow a clear weekly structure:
- Daily exercises: 3 exercises, about 5 minutes
- Abdominal (every other day): about 10 minutes
- HIIT sessions: 20-30 minutes, 2-3 times per week
You train 6 days per week and always have at least one rest day.
Yes, it is. The program is made to work at home (or wherever you have your equipment). You follow instructions and videos in the app and can adjust weights to your level.
In Adventure Prep, you strictly follow Bodily's diet plan. It's an important part of the whole - for energy, recovery and the best possible effect of your training.
The answer is yes. The program is built to strengthen what often determines the experience: leg strength, core stability, fitness, resilience and recovery - so that the body can withstand long and demanding days.
Ready to prepare for your adventure?
Build a strong, enduring and stable body - and create the conditions to enjoy your adventure all the way.
Once you have signed up
- When you register, you will receive a welcome email with information and dates.
- If you are new to Bodily, you will receive an invitation to the app on the evening of the start of the preparation week.
- If you already have an account, the program will automatically open in the app the same evening as the preparation week starts.
- All information, training, diet and communication takes place in the Bodily app.
Contact us for more information
We usually respond within 24 hours (weekdays). Ask us, for example, about program selection, the app, training or diet.