The perfect full-body workout for hikers and trailrunners

Path skaters

Use your path or a flat, open stretch of grass for this exercise — you’ll need about six to eight feet of space. Start in the center of the path and step your right foot out to the right and cross your left foot behind you as you sweep your left arm down and across your body toward your right foot. Immediately reverse the movement, hopping your left foot laterally to the left, this time crossing your right foot behind you as you sweep your right arm down and across your body toward your left foot. The motion will be a bit like a speed skater on ice. Keep your core tight and your knees bent to protect your lower back and keep the movement fast-paced.

Rock jumps

Find a rock with a reasonably flat and even surface. If you can’t find a rock, a bench works as well. Stand just in front of the rock, knees and hips slightly bent. Forcefully jump up into the air, propelling yourself upward by swinging your arms, and land on the rock, knees and hips bent to absorb the shock. Step down off the rock (don’t jump!) and continue.

If you don’t feel comfortable jumping up onto a rock, simply perform standing tuck jumps instead. Jump up into the air, pulling your knees toward your chest, then land softly where you started.

Kiss the tree modified pullups

To tax your upper back and biceps, find a low branch that’s sturdy enough to hold your weight (keep in mind that even sturdy branches will sway a bit). Grasp the branch with both hands clasped around it, arms fully extended, and step your feet forward until your body forms a straight, angled line parallel to the branch. From this position, engage your back and draw your shoulder blades together as you bend your elbows and pull your chest toward the branch. When you’re as close to the tree as you can get, reverse the movement and carefully lower yourself to start.

Stump jumps

To challenge your core strength and total body power, stump jumps are your best friend. Find a log, bench or rock and stand to one side of it, your feet together and your hands positioned next to each other at the center of the landmark. Tighten your core and explosively jump your legs into the air, your core tight, as you propel them up and laterally over the landmark. Land lightly with your knees and hips slightly bent on the opposite side. Immediately reverse the exercise and jump back into the air to return to the starting position.

Rock dips

Find a rock or a bench and sit down on the edge, extending your legs in front of you, heels on the ground. Place your hands to either side of your hips and press your palms down as you lift your hips from the rock, suspending yourself slightly in front of it. Bend your elbows and lower your hips toward the ground. When your elbows are bent to 90 degrees, reverse the movement and press through your palms to engage your triceps and extend your arms.

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This post is sponsored by vitaminwater zero and SheKnows.