Get Toned Tuesday: Total Body Hiking Workout from Petite Physique

I've been working with the lovely ladies over at Petite Physique on another project so I thought I'd borrow them for a guest Dirtbag Darling post! They told me they were going on a hike...I asked them for a workout! Hiking is a fantastic shaping and strength building workout for your legs, bum and entire body and gets your heart and lungs pumping. Even if you're doing well-traveled trails, you'll get major body benefits!  Here, Tiffany and Kara show you how to get toned on the trail:

"Hiking is an excellent way to have fun while exercising. Working out at the gym can eventually become boring and tedious. Getting outdoors and enjoying nature is refreshing for the body and soul. Nothing can compare with the accomplishment of hiking a difficult trail or appreciating the natural beauty of a waterfall or ocean. Adding a few simple exercises along the way can turn a simple nature walk into a total body workout," say Tiffany and Kara. My thoughts exactly girls!

1. Bodyweight Squats (above)
With feet shoulder width apart, bend the knees as if sitting in a chair. Weight should be in the heels, pushing the hips and behind back. Your knees should not go past your toes. If needed you may hold on to a tree or rock for stability.

2. Bodyweight Lunges (above)
Step forward a couple of feet with the front leg then bend the knee to lower the body into a lunge position. The front knee should be over the toes. Then straighten the front knee and bring the back foot forward to meet the front foot. Repeat by taking a large step forward with other leg. This can be done uphill for a more advanced exercise.

3. Push-ups
Find a bench, wall, or boulder to place your hands on, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor. Exhale and push yourself away from the floor. Repeat several sets.

4. Tricep Dips
Place your hands on a bench or wall with palms down and your knuckles facing forward. Hands should be slightly closer than shoulder width apart. As you are doing this you will bend at the knees and your legs should be at a 90-degree angle. Lower your body by bending at the elbow. Exhale slowly as you bend. Lower for a count of two. Elbows should not point out away from the body as you lower. Straighten your arms out. This will push your body back up. Inhale slowly through your nose as you straighten your arm.

5. Plyometrics
To get even more cardio into your hiking routine, add short bursts of running, skipping, and jumping. Download an interval app on your phone to time each exercise. We recommend 30 seconds of high intensity and 10 seconds of rest. Repeat several times.

6. Weighted Arm Series
Find two rocks (about 3-5 pounds) and use them as dumbells. Bicep curls, overhead presses, and tricep kick backs are fantastic moves to start with. Short, simple, and to the point. 

Did you love this workout as much as I did? Tiffany and Kara nailed many of the moves I try to incorporate into my own hikes and it puts a huge smile on my face to see other fitness lovers trying their routines OUTSIDE! Be sure to visit these ladies at Petite-Physique.com!