Fitness Flow Thursday! :)
I’m visiting my hometown in Maryland on the East Coast & it’s April — that means springtime!
It felt more like a grey winter day today, but I just know Spring is around the corner! ;)
As it warms up, a fun way to get exercise outside is a walking workout.
This WALK ~ BURST ~ TONE workout is about 30 minutes & consists of 4 rounds of:
4 minute brisk walk
1 minute burst of a high intensity move
20 reps of a toning move
WALK ~ BURST ~ TONE #3
1) BRISK WALK (4 min)
SQUATS (1 min)
TRICEP DIP W/ LEG LIFT (20 reps – 10 on each side)
2) BRISK WALK (4 min)
LUNGES (1 min)
BICYCLE CRUNCHES (20 reps)
3) BRISK WALK (4 min)
SPIDER (WO)MAN PUSH UPS (1 min)
SIDE-LYING LEG LIFTS (20 reps – 10 on each side)
4) BRISK WALK (4 min)
TUMMY TUCKS (1 min)
BRIDGE LIFTS (20 reps)
~ 5 MIN COOL DOWN WALK
Here is a printable routine with instructions for WALK ~ BURST ~ TONE #3
which tones & strengthens the whole body, as well as gets the heart rate up.
Do this outside in your neighborhood or on a track. Have somewhere you can put a mat down – maybe your driveway, or in the grass -
so that you can walk for the 4 minutes & be back in time to get on the mat for the burst & tone exercises.
Have fun & enjoy the fresh air!! :)
Check out previous walking workouts: