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5 Super-Sculpting Strength Moves for Walkers

"These moves firm your abs, arms, back, and shoulders while strengthening your legs, hips, and butt, helping you go faster and longer and power up hills," says Jeff Castaldo, owner of Nyack Fitness in Nyack, New York, who designed this strength training circuit to complement our walking for weight-loss plan.

You could drop 10 pounds this month when you follow our 4-week walking for weight loss plan, which combines three calorie-blasting walks with this uber-effective strength training program.

How it works: Do all of the walking for weight loss plan strength exercises once, resting for 30 seconds between each. Repeat the circuit three times.

Total Time: up to 30 minutes

You will need: Resistance band

1. Bird Dog with Tuck

A.

Get on all fours (hands below shoulders, knees below hips).

B.

Keeping abs engaged, hips still and back flat, extend right leg behind you, left arm forward (both in line with back).

C.

Pull right knee and left elbow in toward each other; extend again.

Sets:

3

Reps:

12 to 15 per side

2. Lateral Tube Walk

A.

Stand on middle of band, holding one end in each hand, with feet shoulder-width apart, knees slightly bent.

B.

Step right leg out to side as far as you can, then step left leg to center. Keep knees slightly bent and glutes engaged the entire time. (Pair this walking for weight-loss strength routine with our 30-day clean eating challenge to fuel wisely.)

Sets:

3

Reps:

15 reps per side

3. 2-Way Rear Delt Flye

A.

Stand in middle of band, holding one end in each hand, with feet together, knees slightly bent, palms facing back.

B.

Hinge forward from hips until back is parallel to ground, keeping chest open, abs engaged. (Here’s one of many occasions core strength is vital.)

C.

Extend arms straight overhead, elbows by ears, then lower. Do 5 to 7 reps.

D.

Then turn palms inward and lift arms out to sides at shoulder height, keeping elbows slightly bent, then lower. Repeat to complete reps.

Sets:

3

Reps:

5 to 7 of each variation

4. Leg-Outs

A.

Lie face-up on ground with legs together and extended, arms by sides. Bend knees into chest while squeezing thighs together.

B.

Engage abs and lift head and shoulders off ground. Slowly straighten legs while separating feet 12 inches.

C.

Bring knees back into chest. (Related: The Best Exercises for Lower Abs)

Sets:

3

Reps:

12 to 15

5. Low Jump Squat

A.

Stand with feet slightly more than shoulder-width apart, hands clasped behind head.

B.

Lower into a squat position, keeping knees behind toes.

C.

Jump straight up and land back into deep squat. Repeat immediately. (Like jumping around? Learn more about plyometric training.)

Sets:

3

Reps:

15

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