Pre-Trip Exercises Frequency Perform these moves a minimum of 2 times a week in addition to your regular weight-training program, always resting a day between training sessions. Be sure to get your cardio conditioning exercise in as well. Warm Up Begin each workout for with 5-10 minutes of low-intensity body-limbering exercise. Cool Down Complete your workout with stretches for all major muscle groups. Hold each stretch for 20 seconds without bouncing.