Mountain Fitness Training Programme
This 12-week bodyweight training program is designed to prepare you for your Kilimanjaro summit. Complete 3 sessions per week on Monday, Wednesday, Friday or Saturday.
Weeks 1–4 (Foundation Phase)
Repeat Rounds 1 to 3 each training day. Complete all reps for each movement in the round before resting (2 minutes between rounds). Aim for 3 rounds per session.
Round 1
Round 2
12 Press-ups
16 Lunges
12 Dips
16 Sit Squats
20 Crunches
25 Mountain Climbers
Round 3
10 Press-ups
12 Lunges
10 Dips
12 Sit Squats
15 Crunches
20 Mountain Climbers
Weeks 5–12 (Strength & Mobility)
Monday & Friday: Repeat Rounds 1 to 3 (from weeks 1 to 4).
Wednesday & Saturday: Complete the following as a circuit. Do 3 rounds. Rest 30 seconds between rounds. Finish with 15 minutes of light cardio (walk, jog, or cycle).
Programme designed by Jean André – Melrose Arch Virgin Active, Johannesburg.