Whether you’re away at summer camp or just happen to have access to some great off-road running trails, it’s time to leave the paved roads behind and take a run on the wild side. On a trail, adapting to the changes in terrain and various grades of incline will cause you to recruit more muscle fibers to balance, find your footing and help burn close to 10% more calories. Just stay cool and hydrated and keep your eye on the ground in front of you. I promise it will be fun.
Start your workout with a 5-minute warm up jog. Allow that heart rate to gradually rise and bring heat into those leg muscles and get familiar with the nature of the trail. Then, step to the side and give a brief stretch to the hamstrings, calves, quads and ankles before starting back down that path.
Spend the next 4 minutes in a run and make sure to increase that speed every minute. What should start as a light jog, should end in a fast pace or on the brink of a sprint. During those final 30 seconds, start scanning the trail for a rock or tree trunk, something elevated off the ground (only slightly, not more than 2 ft .high).
4 minutes of Strength
(Remember to modify: Place your knees down on something soft and cross your feet behind you.) If needed, rest for 15 seconds in between each set.
- Hit the ground into push-up position with your right hand on the object. Pump 45 seconds of push-ups in this position.
- Reach up to the sky with your left hand and keep the right hand on the elevated object. Hold this side plank position for 45 seconds and feel the right oblique muscles start to strain. Squeeze the hips up to the sky.
- Now place the left hand on the object and pump out 45 seconds of push-ups.
- Reach up into the sky with your right hand and keep the left hand on the elevated object. Hold this side plank position for 45 seconds and feel the left oblique muscles start to strain. Squeeze the hips up to the sky.
The sweat should be pouring by now. Hop back up right away and begin moving forward in a jog.
Spend 1 minute in a jog/run followed by a 30 second burst of speed. Then pop out 30 seconds of squats. Repeat this 2-minute cycle.
During that second sprint, scan the trail for a tree or rock wall or something at least 5 feet high.
4 minutes of Strength
- Spend the next minute in a phantom chair sit. Place your back against the object, bend your knees 90 degrees and sit in a phantom chair. Those legs will start to tremble after a bit, but do your best to stay in position.
- Wall Push-up Aways - Stand up and face the object. Let your body fall towards the object arms extended, and as your hands make contact, PUSH your body back to standing position. Repeat for 30 seconds. Then isolate by only using the right hand for 30 seconds. Then the left for 30 seconds. And go back to both hands for the final seconds.
- Turn around and spend one final minute in a phantom wall sit.
Jog for 30 seconds and sprint for 30 seconds. Repeat twice more for a total of 3 sprints. During your final sprint, scan the trail for a clean place to finish your workout.
Hit the ground in standard plank position. Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels.
Hold this position until your body starts to shake and your abs fully exhaust (a minumum of 1 minute).
Your cool down is to turn around and enjoy Mother Nature as you make your way back!