I started spicing up my walks a few years ago while trying to convince my mom to be more active. I wanted her to try different kinds of exercises, like swimming, yoga, and strength training, but she so looked forward to her daily walks that she just didn't want to give them up. Fair enough! So we compromised by building quick body-weight moves into her outings, targeting muscles from head to toe. (And I enjoyed the new workouts so much, I began doing them myself.) Try these three routines you can easily fit into your week, all beloved by my mom and me.
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Perfect for a pre-dinner energy boost and calorie blast.
The workout:
• Walk 5 minutes, do 5 alternating squat-kicks
• Walk 5 minutes, do 10 alternating squat-kicks
• Walk 5 minutes, do 15 alternating squat-kicks
Squat-kicks:
A. Stand with your legs shoulder-width apart. Squat down.
B. Kick forward with your right leg as you come up. Bring the leg back down so you're standing on two feet, then squat again and kick with your left leg. That's one rep.
Perfect for a heart-pumping start to a busy day.
The workout:
• Walk 5 minutes, do 30 uppercuts
• Walk 5 minutes, do 5 walk-outs into plank
• Walk 5 minutes, do 30 uppercuts
• Walk 5 minutes, do 5 walk-outs into plank
• Walk 5 minutes, do 30 uppercuts
• Walk 5 minutes, do 5 walk-outs into plank
Uppercuts:
A. Stand with your feet shoulder-width apart and knees slightly bent. Bring your fists up by your shoulders, palms facing in toward your chest, elbows pointing down.
B. Keeping your fists close to your body, quickly punch your left fist straight up directly in front of your face as you simultaneously pull your right fist down. Reverse the motion by quickly punching your right fist straight up directly in front of your face as you simultaneously pull your left fist down. That's one rep.
Walk-outs into plank:
A. Stand with your feet hip-width apart. Bend your knees just enough so your hands reach the floor.
B. Walk your hands forward so you are in a plank position, with legs straight out behind you and toes on the ground. Hold for 10 seconds, then walk your hands back and come up to standing. That's one rep.
Perfect for a weekend workout, when you have more time and (maybe!) more energy.
The workout:
• Walk 10 minutes, then do this combo: 20 jumping jacks + 5 slow mountain climbers + 20 alternating elbow-to-knee touches
• Walk 10 minutes, repeat combo
• Walk 10 minutes, repeat combo
• Walk 10 minutes, repeat combo
• Walk briskly for last 5 minutes
Alternating elbow-to-knee touches:
A. Stand with your feet shoulder-width apart, hands to the sides of your head.
B. Bring your left knee to meet your right elbow. Then do the same with your right knee and left elbow. That's one rep.
Slow mountain climbers:
A. Start in a downward dog (or upside-down V) position, with legs straight but not locked and heels pressing toward the ground.
B. Lift your right leg up in the air, bring your right knee forward toward your chest, then return your foot to the ground. Do the same on the left side. That's one rep.
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