By Juliet Kaska, Vionic Innovation Lab member, Celebrity Trainer and Health and Wellness Expert

 

With many Americans unable to go to the gym or their favorite fitness class, walking has quickly become a favorite national pastime. Even those who hadn’t exercised regularly before the pandemic have turned to walking as a way to keep their bodies and minds healthy—and get some precious minutes outside of their homes. After nearly two months, people have found that their speed and mileage have increased. That’s great! In fact, I invite you to kick it up another notch as we approach the summer months. Let’s take the walk and turn it into a full body workout to tone and trim for the summer.

 

Program:

4 days a week of the “Summer Body Walk Routine,” and up to 3 additional days walking at your normal pace.

 

Distance:

Approximately 1 mile (routine can be repeated for additional miles)

 

Pace:

Your usual brisk pace

 

Summer Body Walk Routine

 

3-5 minutes	Walk at your brisk pace
30 seconds	Walking lunges: move in the same direction you are headed, alternating lunges as you go.
30 Seconds	Pushups (modify by lowering to your knees or leaning on a park bench)
3-5 minutes	Walking at a very brisk pace (or jog)
30 seconds	Lateral lunges leading with the right leg. Lower down into a squat position, legs hip-width apart. Step your right leg out to a wide squat, then bring your left leg to meet it at hips’ distance. Repeat.
30 seconds	Lateral lunges with the left leg leading. This time when you squat, step the left leg out to a wide squat, then bring the right in to meet it at hip-width distance. Repeat.
3-5 minutes	Walking at a very brisk pace (or jog)
30 seconds	Lunges with knee-ups. Move in the same direction you are headed, alternating lunges as you go. (progression: add a jump when the knee comes up)
30 Seconds	Pushups (modify by lowering to your knees)
3-5 minutes	Walking at a very brisk pace (or jog)
30 seconds	Side forearm plank dips on the right side (modify by lowering to your knee). From the plank position lower your right hip to the ground and back up. Continue these dips for the full 30 seconds.
30 seconds	Side forearm plank dips on the left side (modify by lowering to your knee). From the plank position lower your left hip to the ground and back up. Continue these dips for the full 30 seconds.
3-5 minutes	Walking or jogging at your fastest pace of the day
1-3 mins	One-minute forearm plank Holds, 1-3 sets with a rest in between (modify by lowering to your knees)

 

 

 

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