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.
4-minute Run
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.
Source: http://www.mensfitness.com/training/build-muscle/outdoor-training-trailblazer-boot-camp-workout
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