Ok, now that we’ve covered basics of walking over the last few blog posts – lets look at adding adventure to our jaunt because lets face it, walking is, well, sometimes it can be boring. You can also add this workout to running, which can be great fun! First,
Take very large steps. Try keeping your speed as you begin taking extra long strides. Do this for ten steps and begin walking as fast asyou can for thirty steps. Repeat 3 times.
· During the third round change the extra long strides into lunges. Keep the knee over the ankle as you move forward, as it will want to shoot out over your toe, which can be too much stress on the joint. Center your weight as you come into the lunge and lower the body over the hips. Do ten lunges on each leg, and begin walking as fast as possible again. Repeat this sequencence.
· Next, add knee raises. As you move forward raise the knee to waist height with each step, do ten then walk as fast as possible for thirty steps. Follow this sequence with an extended kick as you raise the knee. Raise the knee to waist height and then extend the leg from the knee out front. Feel the quadriceps as you extend placing the foot down as far in front as you can. Repeat for ten steps and recover for thirty.
· The next set works the hamstrings. As you walk bring your heels up to the glutes. Knees stay close together as stride decreases working the back of the thigh to raise the feet. Repeat for ten steps recover for thirty.
· Finally, as you walk forward raise the leg out to the side and place the foot down across the mid-line of your body, working the outer and inner thigh respectively. Imagine your body has been cut in half, right vs left, and you need to place your step in the opposite half. So each step will involve bringing the leg out to the side (outer thigh work) and then stepping across the mid-line (inner thigh work).
· Repeat the entire sequence throughout your walk and make sure you are moving fast enough to keep the heart rate up if this counts as your cardio workout.
Sure you’ll look funky, but it will put some spark in your daily walk and add spice to your routine, plus will help add emphasis to the lower body as you move.