Tuesday Training: Hitting the Trails! Total Body Trail Workout
Finally! After a cold winter, the temps are warm enough where I live to train and play outdoors. Once the temperature hits the 60’s, I could seriously stay outside all day. I hate being couped up inside all winter so this nice spring weather is like a breath of fresh air for me
One of my favorite things about the warmer temps is that I get to lace up my shoes, grab my dog and hit the trails. I am not a runner and can think of pretty much anything I’d rather be doing than running. However, as much as I hate to run, I adore hiking and trail running. I don’t know if it’s being in the beautiful woods or if it’s the challenging terrain, but I mostly think it’s because I’ve always been a nature/outdoors-y girl and trail running is a way I can spend some time enjoying God’s beautiful artistry.
If you haven’t taken advantage of your local state park trails, I encourage you to give them a try. Not only are you getting a good workout, but there are so many health benefits to being outside. Numerous studies show that exercising outdoors actually increases the gains of your workout compared to exercising indoors!
Another bit of research I found very interesting was that being in nature most powerfully nurtures us when we are at the most “at risk” of disease, depression or desperation. So cool!
Now back to today’s workout: I get bored doing the same things twice, so I’m always looking for new ways to get a great workout out on the trail. My favorite thing to do out on the trails are to run or briskly walk for a few minutes (about 5 minutes) until I find a log or big rock. Once I get to a good log or rock, I’ll stop and do some body weight exercises. Then I keep running or walking for another 5 or so minutes until I find another good rock or log. I keep alternating from running or walking and doing an exercise. Also, whenever I get to a hill, I sprint up it, as fast as I can. I jog back down and repeat a few times. This gets the heart pumping and the legs burning. It’s an amazing workout!
Follow along with me on my favorite trail exercises. If you can incorporate these throughout your next hike, you’ll get a full total body workout! This is a great way to burn a lot of extra calories, shed more fat and get those muscles burning!
Whenever you see a good hill, sprint up it as fast as you can. Walk back down and sprint back up for a total of 10 hill sprints. Take as much rest as necessary between sprints. This is a real leg burner and heart pounder! The key to sprinting up a steep hill is to get down low, shorten your stride, and keep looking straight ahead or up to the top.
LOG OR ROCK TOE TAPS
Find a log or rock. Stand facing it. Touch the ball of your right foot to the top of the log. Quickly switch feet so that the left ball of your foot is on top of the log. Keep switching back and forth as quickly as you can. Do 1 full minute of toe taps.
ELEVATED SPLIT LUNGES
Find a log or rock. Place the ball of one foot on the log or rock. Step your other foot out a few feet in front of you. Brace your core and lower your body as far as you can go. Pause and then push yourself back up to starting position. Complete 20 lunges on each side.
Place the balls of your feet on a rock or log. Get into pushup position. Your body should form a straight line from your feet to your head. Lower your body until your chest nearly touches the ground. Go up to starting position. Complete 20 pushups. Take as much rest as necessary to complete all the pushups.
STEP UP & LEG LIFTS
Find a sturdy log. Stand facing the log. Step up on the log with your left foot. As your left foot is steady on the log, raise your right leg behind you. Step down with your right foot. Repeat with the same leg 20 times. Repeat on the other side.
SIDE TO SIDE JUMPS
Find a log and stand with your feet in between the log. Place your right foot on top of the log. Jump up and switch feet as quickly as you can. Repeat for 1 full minute.
You don’t have to have a puddle for this one, but if you do – even better! Explosively jump as far and as high as you can across the trail. Do 15 puddle or trail jumps.
KNEES TO CHEST AB EXERCISE
Start by sitting on the edge of a picnic table with your knees up to your chest. Stretch your legs out as you lean back to a 45 degree angle. Repeat. Complete 30 reps.
If you can find a grill like this (or a downed tree), these rows are such a great strength builder for the back and biceps. Grab the handles and pull your chest to your hands. Repeat 20 times.
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