Do warmer temperatures have you itching to take your workouts outside to the Arizona trails? Or is one of your Summer goals to tackle a Ragnar or Rim to Rim run?

Whatever the reason, according to the American Hiking Society, hiking delivers multiple health benefits in addition to being a great cardiovascular workout.

Training for long hikes doesn’t have to just be out on the trails. You can become King or Queen of the mountain this hiking season with this lower-body workout to boost your endurance and leg strength.

King(Queen) of the Mountain Workout

Equipment Needed

  • Step or box
  • Kettlebell (medium to heavy weight)
  • Bosu

Weighted Step-Ups

This exercise target the glutes and hamstrings, necessary muscles to power your legs up steep inclines.

Sets/reps: 3×10 each leg

  • Begin by holding a Kettlebell of moderate weight in each hand.
  • Stand in front of the step and place your left foot firmly in the center of the step. Your knee should be bent 90-degrees.
  • Press up by pushing your weight through the heel of your left foot driving your right knee up to your chest.
  • Step down off of the step onto your right foot.
  • Repeat switching to stepping up off right foot.
  • This is one rep.

 Bosu Squats

Squats on a Bosu will not only strengthen your legs but build up your core stability; a necessity for the uneven terrain of the mountains

Sets/reps: 3×10

  • Place both feet evenly on top of the Bosu ball.
  • Squat down with knees bent at 90-degrees, pelvis tucked under, core locked in and butt pushed back.
  • Stand back up to complete one rep.

Add difficulty by holding a weight.

Bosu Mountain Climbers

  This move build and conditions your core strength as well as increasing your heart rate to build cardiovascular strength.

Sets/reps: 3×10 each leg

  • Start in a modified push-up position keeping your core engaged.
  • Drive your right knee towards your left elbow keeping your pelvis tucked under.
  • Bring your right foot back towards the floor. Repeat switching arm and leg.
  • This is one rep.

Single Leg Bosu Squats

This advanced exercise will recruit core stability and perfect your balance to tackle those declines.

Sets/reps: 3×10 each leg

  • Step onto the center of the Bosu with your right foot. Bend your left knee behind you.
  • Balancing, bend your right knee until 90-degrees and stand back up.
  • This is one rep.

For added stability, keep your opposite legs toe on the ground or Bosu for balance.

Lateral Single Leg Bosu Squats

 This twist on the single-leg squat will build inner and outer thigh strength to hold you up as you scale uphill and over rocks.

Sets/reps: 3x 10 per leg

  • Step onto center of Bosu with your right foot. Hold your left foot out horizontally from your body.
  • Balancing, squat down, sitting in towards your right side.
  • Stand up.
  • This is one rep.
  • For added stability – keep your opposite legs toe on the ground or Bosu for balance