Women's Health Walking Workouts



These moves include some “four-legged” walking and tone you up from head to toe in no time


Push-up plus FIRMS SHOULDERS, CHEST, TRICEPS, BACK AND FRONT AND SIDE ABS With knees on the ground, hands under shoulders and body in line from head to knees, bend your elbows and lower your chest (A). Then straighten your arms and rotate your body to the right, right leg extended and right arm up, so you’re balancing on your left hand, side of left calf and right foot (B). Hold for one count, rotate back to start and repeat, rotating to the left. Do 10 reps per side.


Bearcrawl FIRMS SHOULDERS, TRICEPS, ABS, GLUTES, QUADS AND HAMSTRINGS Begin on all fours, hands more than shoulderwi­dth apart. Straighten your legs and push your hips towards the sky, so you’re in an inverted V position. From here, walk on your hands and feet, keeping abs tight and neck relaxed. Take 25 to 30 steps.


Wood-chopping squat FIRMS SIDE ABS, GLUTES, QUADS AND HAMSTRINGS Stand with feet wide apart (about a metre), arms raised above your right shoulder (A). Bend your hips and knees and sit back, twisting to the left as you swing your hands down towards the outside of your left leg; keep body weight on heels (B). As you stand up, bring arms diagonally across your body and overhead, twisting to the right. Repeat. Do 10 to 12 reps on each side.


Crab walk FIRMS SHOULDERS, TRICEPS, ABS, BACK, QUADS AND CALVES Sit with legs bent, feet flat on the ground, hands behind you. Contract your core muscles and lift your butt off the ground. From here, slowly walk forward, keeping your hips lifted and abs tight. Take 25 to 30 steps.


Climb the rope FIRMS ABS AND HIP FLEXORS Lie on your back, legs bent, heels on the ground, hands extended above your torso. Reach hand over hand towards the sky, as if you’re climbing a rope, lifting your head, neck, shoulders and back off the ground, then slowly lower. That’s one rep. Do 10 to 12.


Repeat minutes 37 to 41:30 doing the Walk & Sculpt circuit one more time.


Brisk walk


Cool-down Slow to an easy pace.


Finish You did it!

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