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1 year ago
It's Week 2 of Your Total-Body Workout Through the Trails

Welcome to week two of trail boot camp! To make sure your body is fully prepared for your first super-long hike, we’re going to start taking your regularly scheduled programing up a notch.

As was the case in week one, you've got to keep maintaining muscle flexibility, so keep that foam roller handy.

But to keep increasing your endurance and strength, we're going to ramp up your strength-training routine with a total-body workout. In the kinetic chain, or the way your muscles work together in your body, every link (a.k.a. each muscle) needs to be as strong as the next. And that full-body strength will help you improve your hike.

We’ll also pay extra attention to your quads, hamstrings, and core muscles, since they're the main groups used while hitting the trail.

If you were running a marathon, you'd never start training by running 26 miles. The same goes for hiking. The goal is to slowly build up distance and intensity until the big day arrives. This week, we'll start with a two mile hike on a treadmill set to zero percent incline for one mile, then take it up to a one percent incline for the following mile.

If you're ready to rock your body, follow the plans below for a kick-ass workout. 

week two strength plan

Mountain Climbers

mountain climbers

Assume a pushup position with your arms completely straight (A). Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot (B). Return to the starting position. Repeat with your left leg. Alternate back and forth for a total of 15 reps.

Body-Weight Lunge

body-weight lunge

Place your hands on your hips or behind your ears (A). Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degreesv(B). Pause, then push yourself to the starting position as quickly as you can. That's one rep. Do 10 reps on each side.

Pushup

pushup

​Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders (A). Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible (B). That's one rep. Do 15 reps.

REI week two training plan flexibility

Hamstrings Roll

hamstrings roll

Place a foam roller under your right knee with your leg straight. Cross your left leg over your right ankle. Put your hands flat on the floor for support (A). Roll your body forward until the roller reaches your glutes (B). Then roll back and forth for 30 seconds. Repeat with the roller under your left thigh.

Glutes Roll

glutes roll

Sit on a foam roller, with it positioned on the back of your right thigh, just below your glutes. Cross your right leg over the front of your left thigh (A). Roll your body forward until the roller reaches your lower back (B). Then roll back and forth for 30 seconds. Repeat with the roller under your left glutes. Iliotibial-Band Roll

Iliotibial-Band Roll

Iliotibial-Band Roll

Lie on your left side and place your left hip on a foam roller. Put your hands on the floor for support. Cross your right leg over your left, and place your right foot flat on the floor (A). Roll your body forward until the roller reaches your knee (B). Then roll back and forth for 30 seconds. Lie on your right side and repeat with the roller under your right hip.

Calf Roll


Place a foam roller under your right ankle, with your right leg straight. Cross your left leg over your right ankle. Put your hands flat on the floor for support (A). Keep your back naturally arched. Roll your body forward until the roller reaches the back of your right knee (B). Then roll back and forth for 30 seconds. Repeat with the roller under your left calf.

Quadriceps-and-Hip-Flexors Roll


Lie facedown on the floor with a foam roller positioned above your right knee. Cross your left leg over your right ankle and place your elbows on the floor for support (A). Roll your body backward until the roller reaches the top of your right thigh (B). Then roll back and forth for 30 seconds. Repeat with the roller under your left thigh.

Groin Roll


Lie facedown on the floor. Place a foam roller parallel to your body. Put your elbows on the floor for support. Position your right thigh nearly perpendicular to your body, with the inner portion of your thigh just above the level of your knee, resting on top of the roller (A). Roll your body toward the right until the roller reaches your pelvis (B). Then roll back and forth for 30 seconds. Repeat with the roller under your left thigh.

Upper-Back Roll


Lie faceup with a foam roller under your midback, at the bottom of your shoulder blades. Clasp your hands behind your head and pull your elbows toward each other. Raise your hips off the floor slightly. Slowly lower your head and upper back downward, so that your upper back bends over the foam roller (A). Raise back to the start and roll forward a couple of inches—so that the roller sits higher under your upper back—and repeat (B).

Lower-Back Roll


Lie faceup with a foam roller under your mid back. Your knees should be bent with your feet flat on the floor (A). Raise your hips off the floor slightly (B). Roll back and forth over your lower back for 30 seconds.

Shoulder-Blades Roll


Lie faceup with a foam roller under your upper back at the tops of your shoulder blades. Cross your arms over your chest. Your knees should be bent with your feet flat on the floor. Raise your hips so they're slightly elevated off the floor (A). Roll back and forth over your shoulder blades and your mid and upper back for 30 seconds (B).

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