Workout for Hiking

This workout will enhance and strength the entire lower body including your core. In addition, the combination exercises will add muscle tone and strength to your arms and shoulders.  Combing upper and lower body exercises not only enhances full body strength including balance and stability, it also reduces your time in the gym or time needed to complete a total body workout.  Simply put, it’s efficient!

Lunges Everybody LOVES lunges

Lunges are the key to lower body strength and when completed correctly leg strength will be the result.
Note: Those with knee issues should avoid lunges until cleared by a medical professional.

Front Lunge

Standing with feet shoulder width apart, step forward with right leg and bend at the knees, trying to get both legs to form 90 degree angle, as I say, 90/90 on the knees. Step back to starting position, pushing strong with right leg.   Repeat 15-20 times each leg.

Back Lunge

Standing with feet should width apart, step backward and  bend at the knees, trying to get both legs to form 90 degree angle, as I say, 90/90 on the knees. Step forward to starting position, pulling strong with right leg. Repeat 15-20 times each leg.

Side Lunge

Standing with feet together, step the right leg to the right side bending at the knee, toes pointed forward left leg remains straight, weight is centered over hips with slightly more weight on right leg.  Push strong with right leg to starting position.  Alternating sides, repeat 15-20 reps on each leg.

Combination Lunges with Dumbbells

Perform lunge with dumbbells in each hand, keeping arms straight, simply use the dumbbells to add weight to increase the difficult of the exercise.

Perform the lunge with dumbbells in each hand, when moving forward or backward perform a biceps curl or hammer curl.

Combination Lunges with Kettlebell

Perform the lunge with kettlebell, hold the kettlebell with both hands at chest level, goblet hold, which is grasping the handle of the kettlebell at handle, lift the kettlebell to chest level while keeping your elbows lower than your hands.  When stepping forward or backward:

  1. Press the Kettlebell forward and up at shoulder height, as if placing the bell on a shelf
  2. Press the Kettlebell forward and straight ahead of you at chest level, arms as straight as possible.
  3. As you step twist to the right and to the left, working the core.
  4. As you step forward or backward perform a biceps curl while holding the bell with both hands.

Squats

Squats can be performed by almost anyone, squats are terrific exercises for rehab, for balance, for knee strengthening, overall lower body strength.  The squat is a simple move but must be performed correctly to prevent injury to knees and lower back.

Key Things to Remember When Performing a Squat

  1. For a basic squat your feet should be slightly wider than shoulder width.
  2. Toes are turned slightly outward.
  3. Begin the squat by pushing your bootie back and lower imagine you are reaching your bootie to a chair.
  4. Keep your chest upright and eyes forward.
  5. Lower your body keeping your knees behind the big toes.  This can only be accomplished by pushing the bootie back.

Perform the squat by lowering your body, try to get your lower body as low as you can.  Gradually deepen the squat as you gain strength until you can reach the depth where your knees and hips are parallel to the floor. Repeat 10-15 times for 3-4 sets.  Squats can be done in combination format.  You can add dumbbells or kettle bell as in the above examples with lunges.  You can also add a weighted barbell, placed on the meaty part of your shoulders, behind your head.  Performing the squat with weight adds challenge and will improve your strength.  However, the weighted squat must be performed correctly to prevent injury to lower back, neck, shoulders, or knees.

TRX

TRX Suspension Trainer is a tool used often in the fitness world. You will see these in gyms, parks and in many personal training settings.  TRX can be performed as a group class or on an individual basis. This is a terrific total body workout. One of the biggest benefits of the TRX is that most of the exercises you can perform with the TRX includes core work.  So, no matter what you are doing with this piece of equipment you are working your core as you do it.  The best way to learn TRX is to be trained by a professional.  Contact me directly for individual training on the TRX. (858-822-9201)