Adventure Prep – Programme Structure
Prepare your body for trekking & alpine adventures
A 10-week preparation program for trekking and alpine adventures
Adventure Prep is a 10-week training and nutrition programme designed for those who want to be physically prepared for trekking, alpine adventures and other demanding experiences in mountainous and varied terrain.
The programme is developed in collaboration with Adventure Base and is suitable for both recreationally active and experienced participants who want to build a body that endures – even when the days are long and fatigue sets in.
WHAT IS INCLUDED
What Adventure Prep is
Adventure Prep helps you build:
- strength for long ascents and demanding descents
- stability for uneven terrain, carrying a backpack and moving safely
- endurance for multiple days on the move
- confidence in your body ahead of your adventure
You train in a structured and progressive way, with clear guidance – all delivered through the Bodily app.
Adventure Prep Training
The training in Adventure Prep is designed to build strength, stability and endurance through a clear and easy-to-plan structure. The focus is on effective strength training combined with endurance work. The training is functional and varied, with sessions both with and without equipment.
You will complete:
- Daily exercises – 3 short exercises (approx. 5–10 minutes)
- Core training – every other day (15 minutes)
- HIIT workouts – 2–3 strength-based HIIT sessions per week
- Training using battle ropes, weights and resistance bands
The structure repeats week by week with gradually increasing load, allowing your body time to adapt.
It is straightforward to follow and easy to integrate into everyday life. The workouts can be performed at home or in a gym, and you adjust the weights and intensity according to your own level.
For Prolonged Effort Under Load
Endurance – Choose What Works for You
For your endurance training, you choose the option that best fits your everyday life:
- running
- cycling
- cross-trainer
- cross-country skiing
- power walking
The goal is to build endurance that performs in varied terrain and under prolonged load.
LOTS OF GOOD FOOD
The nutrition in Adventure Prep
Nutrition Plan Designed for Results
The nutrition in Adventure Prep has been designed to:
- fuel your training
- support recovery
- build a strong and resilient body
- optimise your metabolism to better handle your adventure
You will gain access to Bodily’s recipe library, including meals and snacks that are nutrient-dense, satisfying and easy to follow.
This is not about strict rules – it is about the right nutrition, balance and long-term sustainability.
We are with you all the way
Coaching & community
In Adventure Prep, you are never alone.
You receive:
- coaching from experienced coaches
- support and encouragement within the community
- the opportunity to share your training and experiences with others preparing for similar adventures
All coaching is delivered by real people – we do not use AI for training, nutrition or coaching.
GET READY FOR YOUR GOAL
Is Adventure Prep right for you?
This programme is suitable for you if you:
- are preparing for a trekking or alpine adventure
- want to be physically prepared – not just motivated
- value structure, clarity and professional guidance
- want to get more out of the experience by ensuring your body endures from start to finish
equipment
Here's what you need
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)
do it together
Choose SINGLE or DUO
- SINGLE – for those enrolling on their own
- DUO – for two people completing the programme 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 support each other throughout the entire programme.
Wellness allowance
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 follow the progression at your own pace and adjust the load and intensity according to your level. The goal is to build strength, stability and endurance step by step – in preparation for trekking and alpine adventures.
Yes. Adventure Prep is not a “beginner programme,” but a structured preparation programme for trekking and alpine adventures. Even if you are already well-trained, the programme helps you build specific strength, endurance, core stability and resilience — the qualities that make a real difference during long days in mountain environments, when your body is tired and the load continues over time.
Yes. The programme includes training with equipment, and you adjust the weights according to your own strength level. You will need:
- Exercise mat
- Training shoes
- Battle rope (9 metres, 38 mm diameter, approx. 7–8 kg)
- Dumbbells or a kettlebell (one lighter and one heavier)
- Resistance bands (various lengths)
- Barbell for home use (optional)
You follow a clear weekly structure:
- Daily exercises: 3 exercises, approximately 5 minutes
- Core training (every other day): approximately 10 minutes
- HIIT workouts: 20–30 minutes, 2–3 times per week
You train 6 days per week and always have at least one rest day.
Yes. The programme is designed to work at home (or wherever you have your equipment). You follow the instructions and videos in the app and adjust the weights according to your level.
In Adventure Prep, you follow Bodily’s nutrition plan strictly. It is an essential part of the overall structure — supporting energy, recovery and maximising the effect of your training.
Yes. The structure is designed to strengthen what most often determines your experience in the mountains: leg strength, core stability, cardiovascular fitness, resilience and recovery — so your body holds up when the days become long and demanding.
Let's go
Ready to prepare for your adventure?
Build a strong, resilient and stable body — and create the conditions to fully enjoy your adventure from start to finish.
Once you have signed up
- After enrolling, you will receive a welcome email with important information and key dates.
- On the evening when the preparation week begins, new Bodily participants will receive an invitation to access the app.
- If you already have a Bodily account, the programme will automatically open in the app on the same evening the preparation week starts.
- All information, training, nutrition and communication take place within the Bodily app.
Contact us for more information
We reply within 24 hours on weekdays. Ask us about choosing a program, the app, training or nutrition.