Hiking Friendly, Lower Body, Core + Cardio Workout

Happy Monday friends! I posted last week about how I'd like to share workouts to "get fit" for hiking. As a form of self motivation and accountability, I am posting one of these workouts here so that I will stop only completing half of my workouts I create (although I have finished this one). I also want to encourage fitness outside of hiking so that we are all comfortable going out and climbing the steep climbs and possibly carrying little ones over technical terrain!

My goals for these workouts are increasing cardio and muscular endurance as well as muscular strength. I don't know about you, but holding a three year old while ascending climbs, is one of the best workouts outside of a gym (or basement if you're like me!).

This first workout is lower body, core and cardio; so we'll build the foundation to work up to hauling a tiny human (and diaper bag if you're lucky) while dodging roots, rocks and horse manure. These movements are mostly functional, which means you'll mimic them 'in the wild.' Have fun and let me know if you try this! Before starting any new workout though, please check with your doctor. And if you have any weird feelings, listen to your body! You know what is best for yourself. And use weights or don't use weights, I want this workout to be what you want to make it. Some days I push myself and I pick up heavy's, some days I am not in the mood but I just want to move a little and get my HR up, so I go without. You do you, baby.

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Click here to use the timer for this workout.

For a warm up with this workout I recommend the movements below. Feel free to take your time with each, and warm up for the entire five minutes!

• Jumping jacks

• Squats

• Reverse lunges

• Arm swings

• Runners Lunge

• Hamstring Stretch

• Plank

• Five burpees to finish the warm up strong!

Movements in this workout:

• Step ups: Use any chair or bench you're comfortable stepping up on. Switch the leg you're stepping up with each time.

• Squats: Use weights or a backpack to challenge yourself!

• Burpees

• Single Leg Deadlifts: You're working the leg that you're balancing on.

• Hop overs with bench: Modification here is to go to jumping jacks if you don't have a bench.

• Lunges: Go into reverse lunges if your knees are bothering you.

• Thrusters: A squat to overhead press. Your legs are powering the weights overhead.

• Banded Side Step Squat: Take out the band as a modification, or if you don't have one, go without! Just stay low in that squat, k girl?

• Plank Jacks

• Dead-bug

• Mountain Climbers

• Side Plank Twists

• Supermans

Be sure to stretch really well for five minutes minimum! If you have questions about any of these movements, feel free to reach out to me and I'll be happy to give any tips or modifications. And if you don't end up doing this workout but you just read this, well hey, thanks for stopping by.

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