By Jimmy Herman
I just want to take the time to congratulate each and every one of you that have participated in this 7 week “Zero to Hero” workout! Many of you that have emailed me in regards to this program have been hunters that have never really had any sort of consistency in working out, but have found this to be really motivating. It hasn’t been any easy 6 weeks by any means, but the hurdles you all have been overcoming have been worth it when I have read about the progress you all have made thus far! If you have been following the workouts to the letter, you should be solid in maneuvering up and down the mountain on your next hunt.
I really hope that this workout showed you just how much progress you can make when you commit to stepping up your fitness level and how important it really is when it comes to successful mountain hunting.
Just think of where you can be a year from now if you apply yourself to every week in the gym like you did toward this 7 week workout!
Good luck on the mountain and keep me updated on your progress throughout your hunting and fitness journey to come!
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Now let’s finish up strong!!
Week 7 – Mon, Wed, Fri, Sun
We’re starting this final week with a mid-level cardio warm up just to put our bodies under load, getting the blood pumping, and the lungs working a bit. This week’s workout will only be every other day; Monday, Wed, Friday, and Sunday. This will give your our bodies a day of rest and recovery between each workout.
Stair Machine or Treadmill
8 min between level 8 – 11 10min @ 15% incline, 3.5 – 4 speed
*You’ll benefit most from this warmup by wearing your actual hunting pack or a backpack loaded with the weight of what you will be carrying on the mountain*
Pullups – 3 x max reps
Flat Bench Dumbbell Close Grip Press to Flys – 12,10,8
Split Squats using flat bench – 10,8,8
*use either a barbell behind neck or dumbbells held at your sides*
Dumbbell Bicep Curl to Overhead Press – 10,8,6
Dips – 3 x max reps
Tbar Row – 10,8,6
Incline Barbell Chest Press – 10,8,6
Deadlift - 10,8,6
*use manageable weight and make sure you use proper form*
Seated Dumbbell Shoulder Press – 10,8,6
Skull Crushers – 10,8,8
Preacher Curls – 10,8,6
Abs – 3 rounds
45 second Plank
Run 2 miles for time