How to Walk Off Your Belly - part 2

By now I hope you've had a chance to try both my HiLo and Ab Attack walking routines as detailed in part 1 of this 3-part series.

Today I want to share with you a power walking routine that I call More Walk, Less Talk.

As you can tell from the name, this routine it is designed to get your heart rate up and keep it up. It doesn't mean you can't talk to your walking buddy, it means you may be doing less of it.

Before you get started carefully read over the part on proper form. Due to the fast pace of this routine there have been some additions made.

I have also provided some recommended stretches.

When you are finished please share your comments. I would love to know what you thought of the routine.

More Walk, Less Talk
Target areas: heart, legs, glutes, stomach

Time: 30-minutes

What you will need:

• Comfortable athletic shoes
• A watch
• Any outdoor space will work
• Fun, upbeat music (optional)
• A friend (optional)
• 2 or 3lb dumbbells or ankle weights (this is optional and I would only recommend using weights once you have mastered the proper form)
  

Form:

• Upper body - Chest up, shoulders back and down, chin up.
  
• Stomach - Keep your stomach tight while keeping your breathing steady.
  
• Arms - Elbows are 90 degrees and you're going to pump as fast as you can.
  
• Feet - When you step, act like you're pawing the ground (heel-to-toe), push off of the ball of your foot. MAKE SURE YOUR FEET LAND UNDER YOUR BODY, not in front.
• Overall - Keep your body relaxed and fluid. Careful not to let the shoulders rise up as this may cause extra tension.

Routine: WS = Walking Speed (1 = slow, 5 = basic walk, 10 = power walk)
The goal is to walk as quickly as possible for as long as possible without slowing down.

Beginners:
Warm-up: 2 minutes/WS 7
5 minutes/WS 8
5 minutes/WS 10
5 minutes/WS 8
5 minutes/WS 10
5 minutes/WS 8
Cool-down: 3 minutes/WS 5
Stretch 5-minutes

Intermediate/Advanced: (for more of a challenge carry 2-3lb. dumbbells or strap on ankle weights)
Warm-up: 2 minutes/WS 7
25 minutes/WS 10
Cool-Down: 3 minutes/WS 6
Stretch: 5 minutes

Stretches:

Torso twist: Stand with your feet a little further than shoulders width apart. Keep your hips facing forward and twist left, come back to center and twist right.

10 reps on each side.







Quad Stretch: Stand with your feet about shoulder width apart. Hold on to a wall or pole if you need to. Keep your head up, eyes facing forward and back straight. Do not lean forward. Grab the shoelaces of your left foot and pull the foot toward your left glute. Keep your knees close to one another.

Hold for 15 seconds on each leg. Repeat the stretch three times on each leg.

Variation: You may also do this stretch by lying on your side.




Calf stretch: Begin with your body in the form of a triangle with your hips pointing up. Place the feet about shoulder width apart. Place your right foot over your left food and drive your left heel towards the ground. Hold for 15 seconds and repeat on the other side.

Complete the stretch three times on each leg.


Hamstring stretch: Begin with your feet wide. Lean over from your waist and reach for your right foot. Try not to bend your knee. Hold for 15 seconds and then move over the the left foot.

Complete the stretch three times on each leg.