Megan Tatem
Ready to improve your health and shed a few pounds by summer? Then time to get started with this walking and toning routine! (You can find the first week of the plan here, or in Woman's Day's June 2016 issue. Once you've completed the week 1 workout, move on to week 2, featured below.
Walking key: Moderate walking: Medium pace; talking should be possible but not easy.
Brisk walking: Up-tempo pace; talking should be difficult.
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10 minutes of brisk walking + table top leg raises + lying leg circles (complete 3 sets of both moves)
Table Top Leg Raises
A. Start on hands and knees in a table-top position. Raise your right foot toward the ceiling as your contract your right glute and hamstring.
B. Slowly lower your leg and tap your toe to the ground, then raise it back up; that's one rep. Complete 15 reps on each leg.
Leg Circles
A. Get into table-top position, with your right leg straight and back. Holding this position, circle your right leg so that your toe traces a tiny circle about 2 inches in diameter.
B. Complete 15 circles on each leg.
30 minutes: Alternate between 5 minutes moderate walking and 5 minutes brisk walking.
10 minutes brisk walking + shoulder press with lateral rotation + overhead tricep extension (complete 3 sets of both moves)
Shoulder Press With Lateral Rotation
A. Start holding one dumbbell in each hand with elbows bent at a 90-degree angle and elbows parallel to shoulders, like your arms are making the shape of a goal post.
B. Press both dumbbells up overhead then lower back to 90-degree bend.
C. Next, rotate the dumbbells down so that you your palms face the floor, then rotate the dumbbells back up so that your palms face forward. That's one rep. Complete 12 reps in each set.
Overhead Tricep Extension
A. Hold both dumbbells overhead with palms facing each other.
B. Keeping your elbows pointing forward and close to your ears, bend your elbows to lower the dumbbells below your head, and then contract your triceps to raise the dumbbells back overhead. That's one rep. Complete 12 reps in each set
30 minutes: Alternate between 5 minutes moderate walking and 5 minutes brisk walking.
10 minutes of brisk walking + reverse lunge with curl press + plié squat with forward shoulder raise (complete 3 sets of each move)
Reverse Lunge With Curl Press
A. Start holding one dumbbell in each hand by your sides with feet hip-width apart. Then step your right leg back and lower your right knee into a lunge. Each leg should make a 90-degree angle.
B. Holding the lunge position, use your biceps to curl both dumbbells towards your shoulders.
C. Then press both dumbbells overhead. Lower the dumbbells back down to your sides, and step the right foot up to meet the left. That's one rep. Complete 10 reps on each leg.
Plié Squat With Forward Shoulder Raise
A. Start in a wide stance with heels pointing in and toes pointing out, holding both dumbbells down in front of your hips. Bend your knees and squat low.
B. Keeping your arms straight, raise the dumbbells up forward so that your hands are parallel to your shoulders. Lower the dumbbells back to the starting position. Repeat 12 reps.
Walk 30 to 45 minutes at a moderate pace. After your walk, do some stretches (touch your toes, reach each arm across your body).
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