Walking is a great and popular workout. It gives you the cardio exercise you need, ideally 150 minutes a week, which can translate into thirty minutes 5 days a week. But as part of a complete workout we need 2 days of strength and resistance training each week.
Here is a way to get your resistance training and your walk at the same time by using resistance bands. Add this resistance circuit to your walk twice a week. You will work more muscles and burn more calories than your average walk and will definitely notice your toned, stronger arms and legs.
Resistance bands come in different types and levels of resistance. For the purpose of this workout you will be using the four foot long thin, flat bands.
These bands have a universal color code:
•Green-medium to heavy resistance
•Black-very heavy resistance; these bands are best used only when working large muscle groups such as the chest, back, and legs.
Depending on where you purchase your bands they may not adhere to the color code. Some companies will sell bands as a set and will use their own color code which you will learn when you open the package.
This is a thirty minute circuit training walk using resistance bands at each circuit station. For this workout you will need a resistance band and a watch to time each walking segment. The bands fit each person differently based on your body frame. Wrap the end of the band entirely around your hand and grasp it securely in your palm. You can wrap the loose ends around your hand however many loops you need to in order to make it fit you.
Each circuit should take approximately 1 -2 minutes, performing 15 repetitions with the resistance band. Once you are comfortable with the routine try timing the circuit for 1 minute or more and do as many repetitions as you can during this time.
•Begin the workout with a walking warm-up. Start slowly and gradually increasing your speed for the first two minutes.
•Step up your pace to begin the first walking segment. Walk for three minutes and then stop for the first circuit. Total 3 minutes.
Circuit 1 – Squats with Lateral Fly (Muscles worked: rhomboids,
triceps, deltoids glutes, quadriceps)
•Stand with your feet shoulder width apart and take your resistance band under your feet so that you have the same amount left over in each hand.
•Wrap the bands securely in each hand and let hands hang beside your hips, palms facing your body.
•Slowly bend at your knees and press back with your butt, as though you were going to sit into a chair. Keep your back flat.
•At the same time as you are bending your knees and lowering, lift both arms out to the side into a T position.
•Slowly straighten your knees standing up and lower your hands to your sides.
•Continue your walk at a brisk pace for 5 minutes. Total 10 minutes.
Circuit 2 – Lunges with Bicep Curl (Muscles worked: biceps, glutes,
•Stand with your feet shoulder width apart and step forward with your right foot placing the resistance band under that foot.
•Grip the resistance band in each hand with palms facing forward.
•Lower your left knee towards the ground.
•At the same time bend your elbows and draw your hands up to your shoulders, performing a bicep curl. Do 15 repetitions then switch legs.
•Continue your walk at a brisk pace for 5 minutes. Total 17 minutes.
Circuit 3 –Bent Rows (Muscles worked: trapezius, latissimus dorsi, rhomboids, biceps)
•Stand with your feet shoulder width apart. Place the resistance band under both feet.
•Grip the resistance band in each hand and let them hang at your sides.
•Bend your knees as though you were sitting into a chair and keep your back flat. Stay in this position.
•Bend your elbows and draw them back as your shoulder blades squeeze together. Make sure you don't draw the shoulders up.
•Bring your arms down and repeat the motion. After 15 reps. come back into a standing position.
•Continue your walk at a brisk pace for 5 minutes. Total 24 minutes.
Circuit 4 – Upright Row (Muscles worked: deltoids, trapezius, forearms)
•Stand with your feet shoulder width apart. Place the resistance band under both feet and knees lose.
•Grip the resistance band in each hand with your arms hanging in front of your thighs with palms facing your legs.
•Squeeze your shoulder blades, bend your elbows and draw the band up and out to the sides until your elbows are at shoulder height.
•Straighten your arms and repeat.
•Depending on how long it took you to do the circuits you could be anywhere between 26-30 minutes. You will want to finish up the 30 minute walk. Slow your walking pace during the last 2 minutes as your cool-down.
Enjoy your walks, build strength, and follow the instructions to stay safe. Always contact a medical professional before starting or adding to any exercise routine. Be healthy, be happy!
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