A Trail Workout for Total Body Training

Trail Workout 0

On drier days, *hit the trail instead of the treadmill.  It breaks the monotony and adds some variety to your workouts.  You can get a total body workout in using trees and stumps – get creative!  Even just 20 minutes outdoors will energize you for the rest of your day!  If you are a runner, make sure to check these tips first.

Trail Workout 1

Warm up!

Knee Hikers
Targets hips and core.

  • Stand tall with chest open and abs in tight.
  • Alternate pulling your knee towards your chest without collapsing forward.
  • Perform exercise for 30-45 seconds.

Kick Walkers
Targets hips, hamstrings, and core.

  • Alternate straight leg kicks.
  • Try not to round forward while you kick.
  • You can kick same arm to leg or alternate. Perform exercise for 30-45 seconds.

Walk or Jog:  Moderate pace for 10 minutes.

Now it’s time to work!

Side Skaters
Targets hips, thighs, glutes, and cardio (heart health)

  • Find a flat and root-free area to perform side skaters.
  • Keep your hips facing forward as you push off side to side.
  • Start small and increase your distance and power as you go.
  • Stay light on your feet.
  • Perform exercise for 30-45 seconds.

Walk or Jog:  Moderate pace 3 minutes, then go faster 1 minute. Repeat 2-5x.

When you come across a huge log, stop and do incline push ups and triceps dips…

Trail Workout 2

That log above was frozen, so if you can lay your palms flat instead instead, do it!

Incline Push ups

Targets chest, shoulders, triceps and core.

  • Place hands wider than shoulder width with palms flat.
  • Abdominals pulled in tight and body in a straight line.
  • Count to 4 as you lower down, hold a 2 count, then press up a 2 count.
  • Repeat for 30 seconds.
  • Change it up by adding one leg push ups or rotation.
  • Make easier by having the legs wider or find a taller log (or perform pushups against a tree).
  • Repeat sequence on the other side.

1 Leg Tricep Dips

Targets back of the arm and core.

  • Place your hands flat and butt close to the log.
  • Retract and depress your shoulders.
  • Straighten out one leg, flex your foot and reach through your heel.
  • Slowly lower down a 4 count, hold a 2 count, then press up a 2 count.
  • Repeat for 30 seconds.
  • Make easier by keeping both legs down and not bending your elbows as far.
  • Make more difficult by performing one arm dips (if you right leg is out straight, your right arm would be doing the dips).
  • Repeat sequence on the other leg.

Walk or Jog:  Moderate pace 1 minute, faster pace 1 minute.  Repeat 2-5x.

Next, find a smaller log (make sure it’s not too slick on frozen days)…

Trail Workout 3

Balance w/ Log Reach (Power ups!)

Targets balance (ankle, knee, hip, and core stability).

  • Stand tall on a log.
  • Balance on one leg.
  • Slowly lower to reach towards the log – do a slow 5 count, hold a 2 count, and explode back up 1 count.
  • Regain balance before lowering back down.
  • Repeat 5x.
  • Repeat sequence on opposite leg.

Walk or Jog: 1 minute away from the log and 1 minute back.

Log Jump Overs (Stick your landings)

Targets all leg, hip, and butt muscles along with core stability.

  • These aren’t fast like the side skaters – focus on balance!
  • Hop over a small log and land as soft as possible.
  • Hold for 2-3 seconds before hopping back over.
  • Repeat 8-12x total.

Walk or Jog: 1 minute away from the log and 1 minute back.

Balance Leg Swings

Targets core and hip stability.

  • Balance on a log with your standing knee soft (bent).
  • Swing the opposite leg forward and back.
  • “Dip” your foot down as if you were trying to touch water as you swing your leg.
  • Try not to move your upper body as you swing.
  • Repeat for 30 seconds on each leg.

Walk or Jog: 1 minute away from the log and 1 minute back.

Balance Knee Hike & Drop

Tagets core and hip stability.

  • Balance on one leg.
  • Hike your knee up towards your chest as high as possible, hold for 2 counts.
  • Slowly lower your foot down almost touching the ground.  Take at least 5 counts to lower your foot down.
  • Repeat for 30 seconds and switch sides.

End with some stretches.

*Consult your physician before starting this or any new exercise program.

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3 thoughts on “A Trail Workout for Total Body Training

  1. The “Kick Walkers”…I like this one especially because later my butt feels less jelly-like. Nice post by the way, I have moved to another part of town – 1 hour away from it but the waterfront is still about 30 minutes away! Woohoo!

  2. Pingback: Line It Up for Upper-body Strength | Find Me A Cure

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