Legs - Weight Training Workout

I don't know what it is about legs...I just love to train them! I guess it's because we hike so much so I like to have strong legs and I know that leg day helps. This is one leg workout I've been doing, similar to the training in the She Sweats 12-Week Transformation but with cardio bursts added in. You will definitely feel the burn, it usually hits me about two days later!

LEGS
WEIGHT TRAINING WORKOUT

Back Extensions 3X15

Weighted Side Step Ups 3X12
Butt Kicks 30 seconds

Leg Press 3X12
Swing Thru Lunges 3X12 each leg

High Step Ups (no weight) 3X12 each leg
Wall Sit 30 seconds

Back Extensions 3X15
Donkey Kickbacks 3X12 each leg

Enjoy. ;-)

Full Body Hiker Training

I'm a member of a lot of hiking groups on Facebook and one of the most common questions I see is how to train for hiking. Scott and I are avid hikers and we don't necessarily train for hiking, we just train, but basically what we do makes us better hikers.

RELATED: Read about our hiking adventures.

We workout similar to the way the She Sweats 12-Week Transformation is structured with weight training and cardio. Closer to a hiking trip, we may steer more towards the She Sweats 12-Week Run Builder, trading in some of the running for incline walking/sprints but we don't spend hours a day working out (unless we are hiking). It's just not necessary or healthy for most people.

While I do think it's important to follow a complete workout plan so that you are working the necessary muscles with proper rest, this workout will get you started and can then be incorporated into your workout plan.

Related: Try some of our incline cardio routines!

Having a strong core, back, and legs is key for hiking but that doesn't need you need to neglect your upper body. Doing things like bicep curls, tricep extensions, shoulder presses, etc will help you develop a strong upper body. If you have weights, try to incorporate these exercises into your routine as well. Again, I think it's key to follow a set workout plan (one that was developed by a personal trainer) so that you aren't over or under training any one body part.

RELATED: View upper body workouts here.

Take this workout and make it your own. You can use just your body weight or incorporate weights for an added challenge. Start with 20-30 seconds of each exercise or 10-15 reps. Repeat the circuit 3-5 times.

Keep in mind that training for hikes doesn't just stop at what exercises to do, it also involves healthy eating. You need to fuel your body with food that will sustain the activity you are trying to complete. We will be doing a series on what we pack for hikes but keep in mind that just because you are hiking doesn't mean that you need to eat candy, drink sports drinks, and/or eat a lot of processed foods. Fuel your body with the lean protein, complex carbohydrates, and healthy fats that it needs.

5 Reasons Why You Need A Fitness Plan

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I've seen it over and over again in the gym, people (mainly females but some males) will walk in the door and either hop on the cardio machine for an extended period of time and maybe throw in some ab moves at the end or they will go up and down the rows of machines without a clear purpose.

Yes, I think it is magnificent that they made it to the gym and applaud them for taking the first step but failing to have a plan when entering the gym can result in burnout from lack of results. As a certified personal trainer, I do think it is a good idea to have a few sessions so that you can learn where everything is and build a working base of exercises. However, I do not think that every person needs a personal trainer. If you are training for something specific or you need that accountability to get to the gym, by all means, hire a trainer! Make sure you do your homework and find one that aligns with your vision.

RELATED: 5 Things We Have Done to Maintain a Healthy Lifestyle for 5+ Years

This isn't just limited to the gym though, I receive emails from people all the time that say they do workout videos at home or grab a random workout off the internet. Again, this is great but if you really want to see results you do need a workout plan to follow. Ever since I started living this lifestyle I've followed a plan, even as a trainer! I always follow one of our plans, switching it up along the way as I see fit. I had a trainer for about three months while I was preparing for a photo shoot but ever since then I've had my own set plans - which is ultimately why we released our first plan, the She Sweats 12-Week Transformation.

You may have even noticed that on our monthly challenges I state that you should also be following a workout plan, doing 5 push-ups per day or a 30 second plank isn't going to produce the results you are looking for without more substance.

So, below are my reasons why you need a plan to follow and I'm not even the "planning" personality.

5 Reasons Why You Need A Workout Plan

1. Helps Prevent Under or Over Training - This is one of the most important reasons for having a workout plan. If you are just trying piece together different workouts or wandering around the gym, you could be training the same body part too close together or not enough. You may also be working out too long and/or doing too much cardio for your goals, etc. There's so many factors that can go into under or over training.
2. Provides Structure - There's nothing worse than feeling like you are wasting time. Having a workout plan provides you with structure so that you aren't wondering what to do next or just reverting back to the ol' cardio equipment. Our workout plans tell you which exercise to do, how many reps, how many sets, etc. Everything is laid out for you.
3. Provides Goals - A workout plan with a set number of weeks (such as a 4, 6, or 12 week workout plan like we have) provides you with an automatic goal - to complete the workout plan! You can even break it down further and look at it as a daily or weekly goal to complete all of the workouts.
4. Provides a Checklist - If you are a person that loves to be able to "check" something off, you will LOVE a structured workout plan! It's like giving yourself a pat on the back each day you complete your workout.
5. Prevents Burnout - As I mentioned before, not having a plan can and will lead to burnout. Sure, you might be tired of working out or might not be feeling the gym for a few days but if you keep moving forward you will see results. A well-structured workout plan will help prevent burnout because it should be changing every few weeks.

I can't speak for all the workout plans out there but I know that ours produces results and is structured so it takes the planning out of it for you. You are optimally training each body part in the most efficient way possible. We don't live in the gym and don't think that you should either!

Guess which workout plan works? The one you complete! You can't just do a workout plan for a few days or even for a few weeks and expect immediate results. You have to actually do the work to see the results - there is no magic pill!