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Start the Fall season with a workout refresh...

    AAHH Fall!!  Cooler weather, shorter days accompanied with the beautiful colors.  This is a great time of year to take your exercise outdoors, enjoy the scenery, colors and fresh, crisp air.  If you have a friend always asking you to hike or if you were just considering it yourself, fall is the perfect season to start.  The color changing leaves or the fresh fallen leaves can make hiking so calming at the same time energizing.  A few more bonuses to hiking in the fall, less humidity, cooler temperatures, fewer bugs and so peaceful. If you can't tell from all these descriptions I am a person who enjoys hiking and just getting outdoors.  Many of our vacations involve some kind of hiking or biking and enjoying what nature has to offer. If you are lucky you may experience some wildlife, who wouldn't love to come upon a deer, bunny rabbit or turkey nibbling along the trail.  Anyway enough about that, most of us have trail or trails nearby we can check out, it may be a rail trail, walking trail in your local park or even a wooded area with hiking trails.  All of these offer a great opportunity to get moving whether you walk, bike or run the rail trails or in the local park. As you hit the hiking trails they can add elevation changes and you have the uneven surface or rocks, roots, limbs or trees to navigate which can help ramp up the intensity. Of course be sure to focus on where you are going while you admire the scenery and wear appropriate footwear for your activity.

    Give this workout a try on your next outdoor session.  Begin with a 5 minute warm up which can just be a gentle pace walk or some type of movement to get the muscles & the body warm, and the blood flowing to those muscles preparing your body for increased intensity.

    After your warm up pick up the pace either running or walking when you reach a bench, picnic table, overlook area and do the exercises below.  If you do not encounter any of the opportunities above just find a clear place where you do not block the trail/path for others.

    Stop #1 (16 repetitions)
  • Squats - keep the chest lifted and the weight shifted back on to the heels.  
  • *Alternating single leg deadlift - do not rush this move, focus on tight core and pushing in to the supporting heel as you return to standing.
    • *see image below
    Continue on at a quick pace to your next stop.

    Stop #2 (16 repetitions)
  • *Woodchop - Begin stand with feet hip width apart in a squat position bringing both hands to the outside of one knee as you raise out of squat bring both arms straight across body and overhead as you gently rotate to the side.  Return back to squat position do all reps on one side than switch.
    • *see image below
  • Alternate lunge front with reach front - Stand feet hip width apart with hands chest level as you lunge forward extend both arms forward return to stand with hands back to chest (count 16 for each leg).
    Continue on at a quick pace to next stop.

    Stop #3 (30 repetitions)
  • Walking lunges 
  • Jumping jacks
    Continue to your finish point slow your pace slightly to cool down and wrap up with a few stretches being sure to stretch the quadriceps, hamstrings and calves.

    *images for reference










Enjoy 💦💓💪🍁
Be safe, be happy, healthy

Sincerely Ricarda 'Rickie'






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