Advanced Walking Program

Advanced Walking Program

The Advanced Walking Program introduces a muscle building routine into your walk. As we said in the introduction, it’s time to turn that walk into a fat blasting workout.

Get a set of one-pound weights or just carry soup cans or rocks in each hand as you walk.

If you walk twice a day, do your race walking or jogging in the morning. In the evening, incorporate one of the 3 muscle building exercises below. If you do one 60 minute (plus warm-up and cool-down) each day, do intervals of race walking interspersed with intervals of moderate paced muscle building.

Exercise at least 4 days a week. On day one and day 3, do upper body exercises. On day two and day four, do lower body exercises.

[Note: if you have not mastered the Intermediate Walking Program, go back and complete it before starting the Advanced Walking Program.]

Upper Body Workout

Triceps Toner: As you walk at a moderate pace, raise your weights over your head, palms facing each other. With your upper arms covering your ears, lower the weights behind your head, keeping upper arms stationary and elbows pointed upward. Extend arms up again. Continue lowering and extending for 2 minutes.

Scissors: (for chest, shoulders, upper arm, back) As you walk, extend arms in front, palms facing down. Scissor arms back and forth for 2 minutes, then extend arms to the back and scissor there for 2 minutes.

Arm Circles: (for shoulders) As you walk, extend arms to the side, parallel to the ground, at shoulder height. Circle forward for one minute, then backward for one minute.

Punches: (for shoulders) As you walk, punch straight out from your chest, changing angles as a prize fighter would. Do 2 minutes.

Biceps curls: As you walk, arms at side, bend your elbows and curl your arms, palms to the shoulders. Lower. Repeat for 2 minutes.

Lower Body

Ab Twist: As you walk, holding weights, lengthen spine, pull navel in, bend arms at 90 degree angle. Twist to the right, then to the left. Walk this way for 2 minutes.

Ab Tightener: As you walk, lengthen spine, squeeze your tummy in and up. Hold a few seconds. Release. Repeat squeezing and releasing for 2 minutes.

Tush Tightener: As you walk, squeeze your butt muscle tight, hold a few seconds, release. Continue for 2 minutes.

That concludes the Advanced Walking Program. Continue your exercise routine to keep the advances that you have made.

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