There are few things that scream Pacific Northwest like flannel shirts, hiking boots, the great outdoors and an active lifestyle. Using these themes as inspiration, personal trainer Tyler Greer designed a workout you can perform the next time you hit the trails. Raining outside? You can still try these exercises with traditional weights for a great strength-training session. Tyler suggests three rounds of the following circuit.
Exercise #1: Back Squat with Log*
Place a tree limb of an appropriate weight for your fitness level on your shoulders (not neck), and wrap your hands around the backside of the branch. Stand tall and drop into a sitting position as you maintain stability. Drive through your feet and hips to return to
a standing position.
Complete six to eight reps if you’re using a challenging weight; complete 10 to 15 reps if you’re using a lighter limb.
Exercise #2: Bear Crawl
Get on all fours and bend your knees, keeping them off the ground but as close to 90 degrees as possible. Keep your back flat with hips and shoulders parallel to the ground. Travel forward moving your opposite arm and foot simultaneously. Move 50 feet forward and then backward.
Exercise #3: One-Leg Lunge with Log
Place the log on one shoulder, wrapping your arm around the limb from the outside. Stagger the legs, placing the foot on the same side as the log forward. Keeping the hips stable in between the legs, descend until both knees reach a 90-degree angle. Make sure your spine is straight and head is up as you press up, engaging through the feet. Complete 10 reps on one side, then the other. For a variation, travel forward performing walking lunges.
Exercise #4: Asymmetrical Rock Push-Up
Assume the traditional plank position, but place one hand on a rock that is a few inches high. Keeping the glutes tight, pelvis tucked and toes directly under the heels, dip down until your elbows are at an approximately 90-degree bend. Push through your chest and shoulders to come out. Do one rep and then switch arms, completing 10 on each side.
Exercise #5: Log Row
With your back flat, knees bent and shoulders down, assume a hinged-forward position. Grasp the log using an underhand grip and start the movement with your arms extended straight. Engage through the core and shoulders and raise the log toward you. Complete 10 to 15 reps.
Exercise #6: Front Rock Squats*
Hold a rock of an appropriate weight for your fitness level at torso height. Keeping your spine straight and feet shoulder width apart, drop down as if you are sitting on something. Squeeze the glutes and fire the core when coming out of the squat. Complete six to eight reps if you’re using a challenging weight; 10 to 15 reps if you’re using a lighter rock. For a variation, at the top of the squat, you can either toss the rock to a hiking partner or press it overhead.
Additional conditioning outdoors
To add intensity to the workout, Greer suggests adding hill sprints, inclined squat jumps or tree branch pull-ups.
*Please respect the natural environment when choosing rocks and logs. Do not disturb or harm living trees or plants, and be sure to return items back to their original place.