The Ultimate Offseason Workout for All Bowhunters - The Best Exercises for Bow Hunting

If you're as serious about bowhunting as we you, you probably understand the vital role physical fitness plays in hunting.  Obviously this is critical for the guys and gals out in the backcountry but it's often even a critical element in a successful hunt in the big woods back east.

Staying fit enhances your ability to get into your stand, control your heartbeat, and prolong your hunting season (and seasons). While there are a plethora of fantastic workout programs out there, we want to share a workout routine that we've found to be a great addition to anyone's regimen. It's simple, it's fun and it'll get you sweating.

This routine integrates your regular bow hunting gear into a fully functional fitness routine. The only equipment you'll need is a frame backpack, a block-style target that fits into/onto your pack, and your bow. 

Warm Up

The workout begins with a simple warm-up phase. Start with a half-mile hike carrying a backpack loaded with your target and bow. This hike serves as a warm-up, elevating your heart rate and preparing your body for the work to come. It's also great at getting you used to walking around, bow in hand, carrying a loaded pack.

Once the hike is over, dedicate 5 minutes to shooting a single arrow at 40 yards, focusing intently on your form and slowing your heartbeat. Here's the kicker: don't just walk over to grab your arrows. Jog to retrieve the arrows, jog back, and immediately shoot another arrow. This will get you used to working to calm your nerves when your heart is pumping in the heat of the moment. It'll help you in improving focus and shooting accuracy, even when your heart rate is high, and your hands are shaky.

The Workout

After the warm-up, you progress to the main segment of the workout, starting with an every-minute-on-the-minute (EMOM) routine for 10 minutes. This high-intensity training is designed to push your limits, both physically and mentally. This approach involves consistent effort, so start light and gradually increase your draw weight.

Phase 1

The EMOM (10-minute) routine includes:

Minute 1: 20 Backpack Squat Presses 

Minute 2: 50 Russian Twists in total 

Minute 3: 20 Push-ups with the backpack on

Minute 4: 15 Backpack Overhead Lunges on each side 

Minute 5: Rest and prepare for the next cycle

Repeat the sequence for another 5 minutes.

Phase 2

The subsequent phase of the workout incorporates an as-many-reps-as-possible (AMRAP) routine for 10 minutes straight. Pay particular attention to your form throughout this routine; it's easy for this to break down as you try to hit as many reps as you can. Your form is far more important than the number of reps you perform.

The AMRAP (10-minute) routine involves:

15 Backpack Upright Rows

5 Burpees (backpack off)

15 Backpack Bent Over Rows 

Cool Down

Once you've completed the intense EMOM and AMRAP workouts, you'll need to work on actively cooling your body down. After you catch your breath, grab your pack and bow and hike another half mile. 

To conclude the workout, spend some extra minutes stretching. This is a crucial part of your exercise routine, reducing recovery time, preventing injuries, and promoting flexibility, which is going to help you build strength faster.

This workout routine has proven to make us better at what we love to do, bow hunting. Plus, it's fun to do with our hunting buddies.

If you find it easy, try adding a weight vest, tossing extra weight into your pack, or adding more reps. The right gear can make a big difference, so ensure you're equipped for success.

Go get 'em and let us know how you do!