Follow us on Pinterest
Welcome! Log In | Register |
Log In with

Walking Workout: Tone Your Arms As You Walk

This quick and effective routine pairs arm toning exercises with your regular walking workout, so you firm your upper body while you walk off the weight.

  • Comment Comments (0)
  • Print Print
Sarah Kehoe
Upright row
Sarah Kehoe
Sarah Kehoe
Sarah Kehoe
Sarah Kehoe
Prev 6 of 6 Next
Prev 1 of 6 Next

30-Minute Upper-Body Blitz

Forget hand weights or park-bench push-ups. You can walk your way to sleek shoulders, a sculpted back and toned arms without them. "Just making fists with your hands for these moves signals the arm muscles to contract and adds a little extra burn," says walking pro Tina Vindum.

The Routine
Warm up by doing three big, slow arm circles in each direction to prime your shoulder joints. Walk for 5 minutes, then do the first exercise here, matching the pace of the arm movements to your footfalls -- no stopping! Repeat until you've done all four moves; finish with 5 minutes of walking.

What do you think of this story? Leave a Comment.

Prev 2 of 6 Next

Upright Row

Targets: Shoulders, upper back, and abs

  • Make a fist with each hand and start with hands near hips, palms facing you.
  • Bring both fists up to armpits, skimming torso with knuckles and keeping elbows bent out to sides higher than hands throughout movement.
  • Squeeze shoulder blades and upper-back muscles together to draw elbows back, raising fists to shoulder height.
  • Lower hands to start.
  • Do 25 reps.

What do you think of this story? Leave a Comment.

Prev 3 of 6 Next

Chest Press

Targets: Chest, biceps, and abs

  • Make a fist with each hand, arms straight down by sides, palms forward. (Beginners can keep hands open.)
  • Keeping shoulders down and back, contract abs and lift both arms straight in front of you, palms up, to press pinkies together at shoulder height.
  • Squeeze chest, then lower arms to start.
  • Do 25 reps.

What do you think of this story? Leave a Comment.

Prev 4 of 6 Next

Lateral Press

Targets: Shoulders and triceps

  • Make a fist with each hand and raise elbows out to sides at shoulder height, fists at armpits, palms facing in.
  • Keeping elbows fixed at shoulder height (as if you have a broomstick over shoulders), slowly swing fists down until they're perpendicular to ground and then out, ending with arms extended straight out to sides, palms facing behind you.
  • Bend elbows to return to start.
  • Do 25 reps.

What do you think of this story? Leave a Comment.

Prev 5 of 6 Next

One-Arm Reverse Flye

Target: Shoulders

  • Place left hand on left hip and, making a fist with right hand, rest it on top of left hand, palm facing in. Draw shoulders down and back.
  • With right elbow slightly bent, lift right arm on a diagonal to right and up, ending with right hand slightly higher than right shoulder, palm forward.
  • Lower right arm to return to start.
  • Do 25 reps. Switch arms, repeat.

Originally published in FITNESS magazine, April 2009.

What do you think of this story? Leave a Comment.

What do you think? Review this slideshow!

7545152842

Add your comment


You must be logged in to leave a comment. Register | Log In

Please confirm your comment by answering the question below and clicking "Submit Comment."

FITNESS Magazine, April 2009
Todays Daily Prize
More Smart Savings
Fitness Magazine on Facebook