Gearing up for fall hiking

By Daisy Carrington, amNewYork Deputy Features Editor | daisy.carrington@am-ny.com

October 3, 2007

In the city, it can be easy to forget what real hiking is like. (Hint: It is not an exercise in climbing subway stairs.)

If you need your memory jogged, take a day trip outside the city, where you should find ambling through throngs of trees rather relaxing -- that is, if your body is ready for it.

"Hiking can be a lot of fun if your legs are in the right shape," says Rob Pella, a trainer at Crunch Fitness.

He's developed the following routine to help you get the most out of a weekend of trailblazing.

1. Forward lunge on BOSU
Stand a stride's length away from a BOSU ball. With your left foot, step forward onto the ball, hitting it in the center. Maintain good posture by keeping your chest up and your shoulders back. Dip down into a lunge position. Your left knee should stop at a right angle, not extending past your toes. Push off the ball to get back into starting position. Repeat with your other leg. Do three sets of 10 reps, alternating legs.

2. Lateral jump with BOSU
Stand with a BOSU ball to your left. Squat and then laterally jump onto the ball, landing with both your feet centered on the ball. Squat again and jump back into starting position. Do 10 jumps, then repeat on the other side. Complete three sets.

3. Power step-up
Stand facing a bench. Place your left foot on top of the bench and push hard off your right leg to elevate your body off the ground. While balancing on your left foot, swing your right leg through to waist height, bent at a 45-degree angle. Return to starting position by placing your right leg back on the floor first, then your left. Alternate legs for 10 reps. Complete three sets.

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