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Start out at an easy pace (about 20 minutes per mile) for 4 minutes, then alternate doing the tone-as-you-go exercises with 5 minutes of brisk walking (a 15-minute mile or faster). Cool down with an easy 4-minute walk.
Targets: Butt and shins
Step forward with right foot, landing on heel.
Keeping body weight centered on middle of right heel as you push off (toes are off the ground; walk only on heels), quickly take a short step forward with left foot, landing on heel.
Swing extended arms in opposition to legs, matching pace of arm swing to speed of steps.
Continue heel walk for 1 minute, taking short, quick steps.