Here is a GREAT work out prior to a hike.
Hike up a river with light weight waders on.
Your entire body will feel it afterwards.
The water should be at least 2 feet deep. Walk 1 mile to begin with, then work your way up each time. Obviously walking against the current will result in a better work out.
Don't forget your bug spray. And don't attempt this after a rain.
I walked 3 miles up the Chagrin River here east of Cleveland Ohio. I was walking north towards Lake Erie. We were supposed to hike but it was 95 degrees. The river walk was a more intense workout but at least it was cooler.
Three miles doesn't sound like a lot, but believe me it is when you're river walking.
I picked up a water snake in the river and it bit down on my finger and wouldn't let go, I had to yell for help to get it off---that was exciting
When you get out of the water and take your waders off, you feel like you can jog 10 miles. It's great !!!