Try This Bodyweight Hill Workout to Improve Your Strength and Endurance

Take your training to a new level—literally.

Taking your training from flat ground to an inclined surface literally takes your conditioning to a higher level by resisting gravity and simultaneously challenging your stamina, explosive power and strength. The beneficial result? Once you return to exercising on a level field, those key sports performance assets are greatly enhanced.

Try the following high-intensity upper- and lower-body exercises outdoors on hilly ground such as a grass slope or sidewalk for ideally complementing conventional weight room workouts to provide a refreshing variation from training plateaus. Best of all it will elevate your game performance!


  • Two moderately heavy dumbbells (dbs) (70-80% RM).
  • Tire (or weighted sled) and rope, for some advanced exercise versions.
  • Water bottle.
  • Timer (optional).

Athlete Drinking Water


  • Hydrate before, during and after workouts.
  • Perform an upper- and lower-body dynamic warm-up (e.g., High Kicks/Arm Circles).
  • Finish with upper and lower-body cooldown static stretches for greater flexibility and range of motion.
  • Sets/Reps: 2x10 (except for certain exercises with timed movements)
  • Rest between exercises: 30-60 seconds.
  • Do five of the 10 listed exercises in any sequence for variety each workout.
  • Do workouts on non-consecutive days for adequate recovery.


Jump Squats

Assume an athletic stance at the base of the hill. Jump as high as possible, land into a full Squat, and continue jumping uphill for 10 reps. Hydrate and repeat. An excellent lower-body explosive power and endurance-building exercise.


From a Push-Up position, walk your feet as close to your hands and then forward to start position. Continue the ascent for nine more reps. Tests upper- and lower-body flexibility, endurance and upper- and lower-body strength contrasted with doing regular even surface Inchworms.

Farmer's Walks

Turn this exercise into an exhausting upper/lower-body/core-strengthening movement by holding dbs at your sides while climbing and counting 30-60 seconds to maximize endurance.

Elevated Prone and Side Planks

Try this core-building/gravity-defying exercise duo performed facing uphill. Hold the Prone Plank position for 30 seconds, keeping the back straight and abdominal muscles tight. Immediately rotate to a left Side Plank position for 30 seconds, then 30 seconds from the right side.

Walking Forward Lunges

Hold dbs at your sides while lunging and climbing for 10 reps. Advanced and alternate versions: Hold dbs with an underhand shoulder-width grip and lunge; or do Lunges while dragging a tire or a sled uphill with the rope attached to you.

Upright Rows

Pull dbs up to chest level with a shoulder-width grip, pause one second and lower. Continue the Rows while scaling the slanted area.

Uphill Sprints

Hill Sprint

Race upward, walk down to the bottom, and immediately repeat. Advanced version: Sprint up with the tire or sled.

Elevated Push-Ups

Start at the base of the hill, do one Push-Up and continue upward, while moving the hands and feet and doing Push-Ups in between totaling 10.

Single-Leg Hops

Do 10 Single-Leg Hops with your left foot followed with 10 right foot Single-Leg Hops toward the top. Rest, hydrate and repeat.

Overhead Presses/Walking Lunges Combo

Press dbs overhead while simultaneously lunging upward for promoting upper- and lower-body size and strength.


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