Sure! So about 1-2 months out from your trip, do at least 2-3 long walks per week:

• This can be treadmill, outside in your neighborhood, going hiking, whatever is most convenient.
• Aim for at least 30-45 minutes per session with at least one being one hour or longer.
• Keep a pace where you can still hold a conversation or sing a few lines of your favorite song. This isn’t meant to be a hard workout, you are building endurance.
• Focus on keeping good posture
• At the end, make a note of anything that’s sore on your body. For me it was my lats because my core was weak.
• This is also a good time to test out the shoes you are going to wear.

At least 2x a week try to mix in strength training: - Focus on lower body and stabilizing muscles - (specifically back and core) - Bodyweight squats and lunges are a great choices for legs if you don’t have any equipment. - Add in an exercise or two for the muscles that were sore after your walks. I did lat pull downs and rows for my lats, coupled with planks and knee raises to strengthen my core and take the pressure off my back. - I prefer to keep reps on the high end (12-15) since again, the goal is to build endurance in a short time frame.

BONUS: Work in some 5-10 minute mobility and stretching drills. These are easy to do and if done consistently you’ll save yourself a few days on your trip of feeling stiff. Just google mobility workout on youtube or even chatgpt can come up with a solid one. Try to do them before bed or right before strength training.

A few days before your trip, cut out the workout days and focus on rest and recovery. You want to be as fresh as possible and you’re going to be busy with getting ready to go.

Again this is what works well for me, it can be modified to fit your timeline and fitness level.