Trail Running/Walking
The Trail Running/Walking is a beginner none (bodyweight) exercise that works the Quads. Follow the steps below.
Target musclesQuads
EquipmentNone (Bodyweight)
LevelBeginner
How to do the Trail Running/Walking
- Running or hiking on trails will get the blood pumping and heart beating almost immediately.
- Make sure you have good shoes.
- While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down.
- Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.A 150 lb person can burn over 200 calories for 30 minutes walking uphill, compared to 175 on a flat surface.
- If running the trail, a 150 lb person can burn well over 500 calories in 30 minutes.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.