Take a Hike with Maddy Hayes

Posted on August 15, 2019

Ready for a FAST-burning Fall workout?

We’re here to provide you with this season’s MUST-TRY workout you can do while hiking. 

There’s no better time to get out and enjoy the outdoors than pre-Fall! Before cold temperatures set in, and the weather feels just right, it’s the perfect time to enjoy some outdoor adventures, whether you take to the pool or head straight for the mountains! Plus, exercising outside allows the body to take in natural sunlight, air, and vitamin D. Warm weather lasts until the end of the year in our sunny state. In Southern California, we’re blessed to have access to endless hiking trails throughout Malibu, West Hollywood, Santa Monica, and down to Palos Verdes. But wherever you are, this hiking workout routine is perfect for this time of year!

Try this booty-burning workout the next time you hit up your favorite hiking trail!

Required: 1 medium-strength resistance band.

The Warm-Up

Guess what, hikers? Your warm-up is getting up the side of the mountain! Hiking puts us in a low-intensity steady-state burn (LISS), which helps maintain muscle mass. Your 20-30 minutes getting to the top is just the right amount of time to warm up the glutes, calves, and hamstrings. 

Once at the Top

The resistance-band training begins. 

1) Place the resistance band around your thighs. Position yourself into a plank.

Perform 1 push-up, followed by tap to your right with your left foot, and tap to your left.

We are working our entire body, with emphasis on the core, arms, and glutes.

Perform 12 reps.

 2) Flip over onto your booty, with the band around your thighs, and perform 40 bicycle-ab crunches, touching your knee directly to your elbow. 

 

3) Come to a crab-walk position with your feet on the ground and hands under your shoulders, fingers facing your feet. 

Perform 1 tricep dip, followed by a bridge-up. 

Perform 20 reps.

 4) Squat with toe taps to each side, while the resistance band is placed around your ankles.

Perform 20 reps.

 Cool-Down

Descending the mountain allows us to get our heart rate back to a normal beat, while also working our thighs and calves. 

Try this workout 1-2 times a week! 

This workout was prepared exclusively for Ellie by Maddy Hayes, model, personal trainer, and nutritional coach. You can find her fitness, nutrition, and lifestyle chronicles on Instagram at @maddybhayes.